Here are some nutritional info. The following graph was taken from FitDay. Click on the image to view it in higher resolution:
I did not find the specific amount of omega 3’s on fitday, but the sardine brand I’m using lists 3 grams of omega 3’s.
If concerned with the increasing numbers of heavy metals found in fish, sardines are the best choice, as it belongs to the lower end of the food chain, meaning that it contains the least amount of heavy metals like mercury etc. compared to fish on the higher end of the food chain. To ensure the lowest level of heavy metals, go for sardines that are caught in or closer to the artic regions. In those area’s the sea is generally less polluted.
Sardines are delicious in salads, as a side dish or just as a simple snack. When buying sardines, I choose the ones that come in extra virgin olive oil, which makes it even healthier and a good source of fat aswell.
Canned sardines is easy to bring while traveling, and doesn’t require refrigeration. I sometimes find it a struggle knowing what to bring with me when travelling. Sardines are often one of my ”rescue” items, so that I won’t have to choose lesser ideal foods, if primal food is not available.
Here’s a quick recipe for a sardine salad:
– One 3,75 oz can of sardines in extra virgin olive oil
– Two large handfulls of arugula salad
– ½ of an avocado cut into large pieces
– 5 small cherry tomatoes cut in half
– 2 tbs of red onion, finely chopped
– Drizzle over with desired amount of balsamic vinegar
Mix all ingredients together in a bowl and enjoy!