NUTRITIONAL VALUES OF CANNED SARDINES..

Sardine” is a general term used to classify different small herring species into one group. The schools of Atlantic sardines experienced a decline in numbers because of overfishing. But according to the National Oceanic and Atmospheric Administration, the fish populations have grown again. That’s good news since one can of Atlantic sardines in oil packs a load of nutrients.

Vitamins

One 3.75-oz. can of sardine in oil contains 2 percent of the recommended daily intake -- RDI -- for vitamin A and 9 percent for vitamin E. Both nutrients act as antioxidants, shielding your cells from disease-causing molecules called free radicals. This serving also provides seven of the B-complex vitamins. It has 8 percent of the RDI for B-6, 137 percent for B-12, 5 percent for thiamine, 12 percent for riboflavin, 24 percent for niacin, 6 percent for pantothenic acid and 2 percent for folate. As a group, the B vitamins work together to help your digestive system transform foods into energy through metabolism. The sardines also give you 44 percent of the recommended daily intake for vitamin D and 3 percent for vitamin K. Vitamin D is essential for your body to absorb calcium. Vitamin K is the nutrient that causes your blood to coagulate when you get a cut.

Minerals

One can of sardines has all essential minerals, some in large concentration. The serving provides 69 percent of the recommended daily intake for selenium, 45 percent for phosphorous, 35 percent for calcium and 20 percent for sodium. It also contains 15 percent of the RDI for iron, 9 percent for magnesium and copper, 8 percent for potassium and zinc, and 5 percent for manganese. Every mineral serves a number of different purposes within your body. Sodium, for example, maintains normal blood pressure. It also keeps the blood volume flowing through your veins at a healthy level

Amino Acids

Your body uses amino acids to produce new protein. You must continuously eat foods that provide what are known as "essential amino acids." Those are substances your body cannot produce on its own. One can of Atlantic sardines is rich with the nutrients. As a group, they are sufficient to manufacture 45 percent of your recommended daily intake for protein.

                                                                                       Calories, Cholesterol and Fat

The calories in one can of sardines come to 191, an energy supply that takes 41 minutes of moderate walking to burn. Its cholesterol content represents 44 percent of the recommended daily intake and the product’s fat equals 16 percent of the RDI. All these are essential for good nutrition. But you may have a medical condition that calls for lower levels than what you find in a sardine can. Discuss your diet concerns with your doctor for appropriate advice on what to eat and how often.