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.
Nutrition Facts:
Nutritional value per 100 g (3.5 oz) | Value |
---|---|
Energy | 186 kcal (780 kJ) |
Carbohydrates | 0.7 g |
Sugars | 0.4 g |
Dietary fiber | 0.1 g |
Fat | 10.5 g |
Saturated | 2.7 g |
Monounsaturated | 4.8 g |
Polyunsaturated | 2.1 g |
omega‑3 | 1,693 mg |
omega‑6 | 123 mg |
Protein | 20.9 g |
Vitamins | Quantity | % DV | Minerals | Quantity | % DV |
---|---|---|---|---|---|
Vitamin A | 143 IU | Calcium | 240 mg | 24% | |
Thiamine (B1) | 0.0 mg | 0% | Copper | 0.3 mg | 15% |
Riboflavin (B2) | 0.2 mg | 17% | Iron | 2.3 mg | 18% |
Niacin (B3) | 4.2 mg | 28% | Magnesium | 34.0 mg | 10% |
Pantothenic acid (B5) | 0.7 mg | 14% | Manganese | 0.2 mg | 10% |
Vitamin B6 | 0.1 mg | 8% | Phosphorus | 366 mg | 52% |
Folate (B9) | 24.0 μg | 6% | Potassium | 341 mg | 7% |
Vitamin B12 | 9.0 μg | 375% | Selenium | 40.6 μg | 58% |
Choline | 85.0 mg | 17% | Sodium | 414 mg | 28% |
Vitamin C | 1.0 mg | 1% | Zinc | 1.4 mg | 15% |
Vitamin D | 480 IU | 80% | |||
Vitamin E | 1.4 mg | 9% | |||
Vitamin K | 0.4 μg | 0% |
Sardines recipe:
Sardines are naturally oily, contain small
bones & have a strong fishy taste.