Indian Oil Sardine (നെയ്യ്‌ മത്തി)

The Indian Oil Sardine(നെയ്യ്‌ മത്തി),One of the Malayali's Favorite Fish are rich in Vitamins and Minerals. Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease.



Photo Courtesy : dulezidar


  
The Indian Oil Sardine is belongs to the family of Clupeidae. Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2; roughly one-quarter of niacin; and about 150% of the recommended daily value of vitamin B12.

All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. Also, sardines are high in the major minerals such as phosphorus, calcium, and potassium, and some trace minerals including iron and selenium.
Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease. Regular consumption of omega-3 fatty acids may reduce the likelihood of developing Alzheimer's disease.These fatty acids can also lower blood sugar levels. They are also a good source of vitamin D, calcium, vitamin B12, and protein.


Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by us.

The Indian Oil Sardine is belongs to the family of  Clupeidae. Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13% of vitamin B2; roughly one-quarter of niacin; and about 150% of the recommended daily value of vitamin B12.

 All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. Also, sardines are high in the major minerals such as phosphorus, calcium, and potassium, and some trace minerals including iron and selenium.

Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease. Regular consumption of omega-3 fatty acids may reduce the likelihood of developing Alzheimer's disease.These fatty acids can also lower blood sugar levels. They are also a good source of vitamin D, calcium, vitamin B12, and protein.


Because they are low in the food chain, sardines are very low in contaminants, such as mercury, relative to other fish commonly eaten by us.

                                          Nutrition Facts:      



Nutritional value per 100 g (3.5 oz)Value
Energy186 kcal (780 kJ)
Carbohydrates0.7 g
Sugars0.4 g
Dietary fiber0.1 g
Fat10.5 g
Saturated2.7 g
Monounsaturated4.8 g
Polyunsaturated2.1 g
omega‑31,693 mg
omega‑6123 mg
Protein20.9 g


VitaminsQuantity% DVMineralsQuantity% DV
Vitamin A143 IUCalcium240 mg24%
Thiamine (B1)0.0 mg0%Copper0.3 mg15%
Riboflavin (B2)0.2 mg17%Iron2.3 mg18%
Niacin (B3)4.2 mg28%Magnesium34.0 mg10%
Pantothenic acid (B5)0.7 mg14%Manganese0.2 mg10%
Vitamin B60.1 mg8%Phosphorus366 mg52%
Folate (B9)24.0 μg6%Potassium341 mg7%
Vitamin B129.0 μg375%Selenium40.6 μg58%
Choline85.0 mg17%Sodium414 mg28%
Vitamin C1.0 mg1%Zinc1.4 mg15%
Vitamin D480 IU80%
Vitamin E1.4 mg9%
Vitamin K0.4 μg0%

Sardines recipe:
Sardines are naturally oily, contain small bones & have a strong fishy taste.

A few popular methods like Fry, Grill, Pickle them, Curry, or use them in combination with strongly flavored ingredients