Sardines: The Tiny Fish Packing a bone-Building Punch
BUENOS AIRES – A surprising contender is emerging in the quest for strong, healthy bones: sardines. Nutritionists are increasingly highlighting the small, oily fish as a readily available and exceptionally effective source of key nutrients vital for bone density and overall skeletal health.While calcium frequently enough takes center stage in bone health discussions, it’s the synergistic effect of several nutrients – including vitamin D, phosphorus, and crucially, calcium itself – that truly fortifies our skeletons. Sardines deliver a potent combination of all these elements in a single,lasting package. According to experts, regular consumption can substantially reduce the risk of osteoporosis and fractures, notably as we age. This advice comes as global health organizations emphasize preventative measures against age-related bone loss, impacting millions worldwide.
Sardines are particularly rich in vitamin D, a nutrient often lacking in modern diets, and essential for calcium absorption.A single 3.75-ounce can of sardines contains approximately 177% of the recommended daily intake of vitamin D.They also boast a high calcium content – around 38% of the daily value - and are a good source of phosphorus, another key component of bone structure. Furthermore, the small bones within sardines are edible and provide an additional calcium boost.
“The combination of nutrients in sardines is what makes them so powerful,” explains Damián Michela, a nutritionist featured on TyC Sports. “It’s not just about getting enough calcium; it’s about ensuring your body can actually use that calcium, and vitamin D is critical for that process.”
The accessibility and affordability of sardines further contribute to their appeal as a bone-health superfood. Unlike some specialized supplements or expensive dietary additions, sardines are widely available in most supermarkets and represent a cost-effective way to bolster bone health. Experts recommend incorporating sardines into the diet at least twice a week to reap the full benefits.
