Nearly 6 in 10 American adults pop supplements daily, per the latest data published in theNational Health Statistics Report. Multivitamins are a mainstay, along with another nutrient Americans fall short on: omega-3s fatty acids.
Many people opt to take an omega-3 supplement daily in the form of fish oil, krill oil, cod liver oil or algae oil. But there may be a better way. According to a new review published in April 2023 in the journalFrontiers in Nutrition, sardines are a budget-friendly alternative to omega-3 supplements. By eating more sardines, you may not need an omega-3 supplement.
What Happens to Your Body When You Take Omega-3s Every Day
According to theNational Institutes of Health, on average, U.S. adults don’t meet the recommended daily 250 milligrams of omega-3s, which is a shame considering that the three omegas—alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—have been linked to everything from a healthier heart to less chronic inflammation to sharper vision. For this reason, omega-3s are one offour supplements you might want to talk to your doctor about taking, according to a dietitian.
So, should you add sardines to your weekly meal rotation? Read on to learn more about this research review, and to reel in even more ideas about edible forms of omega-3s.
The #1 Nutrient for Brain Health As You Age, According to a Dietitian
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What This Omega-3 Research Found
After reviewing the current research on omega-3 supplements and omega-3 food consumption, the authors of the study noted that the health benefits of fish might be due to more than just its omega-3 fatty acids. That’s why fish itself has been found to be more strongly associated with a reduced risk of heart disease, stroke and arrhythmia compared to fish oil supplements.
For all of these reasons, the authors of this study say that sardines might be a suitable substitute for those who are currently taking or considering omega-3 supplementation. Beyond offering a potent dose of polyunsaturated fats, like omega-3s, sardines are rich in amino acids and micronutrients, including:
What Are Omega-3s—and Why Do We Need Them?
That’s why sardines can be considered a functional food. The term “functional food” might sound like a slick marketing term, but essentially, this means that a food delivers more benefits than the mere macronutrients and calories it provides. Functional foods (when consumed over time) have the potential to support overall health and longevity.
Because of that, the authors recommend consuming at least one or two servings of sardines per week.
EatingWelldietitians often recommend food first, then suggest supplementing as a backup plan to fill in the gaps. You’re missing out on the added benefits of the protein and probiotics in your yogurt if you take a calcium supplement instead ofconsuming dairy, for example.
Lastly, another benefit is the investment required. The cost of supplements can really add up over time, and we take them in addition to the foods and drinks we consume. If we get the nutrients we need from our food, we need not invest more money in a pill, too.
The Bottom Line
Since sardines and other tinned fish are an affordable and convenient source of omega-3 fats, and come with benefits from their other nutrients, the little fish might be an excellent alternative if you’d rather not pop a pill. Sardines, particularly tinned sardines, tend to be one of the most inexpensive fish you can buy.
Future randomized clinical trials are necessary to confirm this recommendation and to determine if eating sardines could be even better than taking EPA, DHA and ALA, the authors say. Supplementation can often provide higher doses of a nutrient compared to what’s found in food. But for now, if any of thesesigns you might not be eating enough omega-3shit home, it certainly can’t hurt to try to integrate more dietary sources of omega-3s into your diet.
While sardines are stellar sources of calcium and iron in particular (and heart-healthy polyunsaturated fats, of course), you can also get omega-3s fromvegan omega-3 foods, such as flaxseeds, walnuts, canola oil, edamame and kidney beans or through other omega-3-rich fish and seafood, such as salmon, mackerel, tuna and herring, according to theNIH. As you plan your meals for the week, try ourLemon-Garlic Sardine Fettuccine,Spicy Sardine Linguineor consider sprinkling in some of our favorite26 Healthy Dinners That Are Packed with Omega-3s.
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