{"id":509609,"date":"2026-06-20T12:49:30","date_gmt":"2026-06-20T12:49:30","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/509609\/"},"modified":"2026-06-20T12:49:30","modified_gmt":"2026-06-20T12:49:30","slug":"sardines-health-benefits-good-news-for-heart-brain-and-bone-health","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/509609\/","title":{"rendered":"Sardines Health Benefits: Good News For Heart, Brain And Bone Health"},"content":{"rendered":"

2025 saw sardines have their fashion moment (Vogue declared \u2018sardine girl summer\u2019 <\/a>a thing) \u2013 and it seems in 2026, they\u2019re gaining popularity on people\u2019s plates, too.<\/p>\n

The act of sardinemaxxing<\/a> (aka cramming sardines into one\u2019s diet) has gained popularity on TikTok<\/a>, while industry reports<\/a> suggest the canned sardines market is experiencing \u201csteady expansion\u201d due to \u201crising global demand for shelf-stable, nutrient-rich seafood\u201d. <\/p>\n

And nutrient-rich they certainly are…<\/p>\n

\u201cSardines are one of the most nutrient-dense foods available and punch well above their weight nutritionally,\u201d registered dietitian Dalia Weinreb<\/a> told HuffPost UK. <\/p>\n

We asked the expert about the top three health benefits of this tiny tinned fish \u2013 and how many you should be aiming to consume each week to reap the full rewards.<\/p>\n

Health benefits of sardines<\/p>\n

1. They\u2019re rich in omega-3 fats for heart and brain health<\/p>\n

Weinreb notes sardines are an \u201cexcellent source\u201d of omega-3 fatty acids, particularly EPA and DHA.<\/p>\n

\u201cThese healthy fats help support cardiovascular health, may help reduce inflammation, and play an important role in brain function and mood,\u201d she explained. <\/p>\n

2. They\u2019re also a great source of protein<\/p>\n

They may be small, but they\u2019re also mighty. <\/p>\n

\u201cA single tin of sardines provides a substantial amount of high-quality protein, which is essential for maintaining muscle mass, supporting healthy ageing, and helping us feel fuller for longer after meals,\u201d said the dietitian. <\/p>\n

3. They\u2019re packed with bone-supporting nutrients<\/p>\n

Because sardines are typically eaten with their soft edible bones, Weinreb said they\u2019re a \u201cfantastic source of calcium\u201d.<\/p>\n

\u201cThey also provide vitamin D, phosphorus and other minerals that work together to support strong bones and teeth,\u201d she added. <\/p>\n

The expert noted that an additional benefit of sardines is that they are relatively low on the food trend, \u201cmeaning they tend to contain lower levels of mercury [a neurotoxicant] than larger oily fish such as tuna\u201d.<\/p>\n

How often should we eat them to maximise on these health benefits?<\/p>\n

One to two portions of sardines per week is a \u201cgreat way\u201d to benefit from the omega-3 content, said Weinreb. <\/p>\n

\u201cThis aligns well with current recommendations to include at least two portions of fish per week<\/a>, one of which should be oily fish,\u201d she added. <\/p>\n

Cheaper supermarket options can start from \u00a31.15, while more premium brands like Ortiz cost around \u00a36.<\/p>\n

If you can\u2019t quite stretch to two portions a week, even including them in your diet occasionally can \u201cmake a valuable contribution to nutrient intake, particularly for people who don\u2019t regularly eat oily fish\u201d, added the expert.<\/p>\n

Sardine alternatives<\/p>\n

One thing about sardines is that they can certainly be an acquired taste. For those who don\u2019t enjoy the flavour, but still want to enjoy similar health benefits, the dietitian recommends other oily fish such as salmon, mackerel, herring and trout, as they \u201cprovide similar amounts of omega-3 fats and high-quality protein\u201d.<\/p>\n

If you don\u2019t eat fish, she recommends foods such as walnuts, chia seeds, flaxseeds and hemp seeds are beneficial and can contribute to overall omega-3 intake.<\/p>\n

That said, it\u2019s worth noting plant-based sources provide ALA, which is a different type of omega-3 \u201cthat is converted inefficiently into EPA and DHA\u201d.<\/p>\n

The expert added that, as a result, some people might also choose an algae-based omega-3 supplement, which provides DHA and is suitable for vegetarians and vegans.<\/p>\n