4. Sardines: A Tiny Fish with Impressive Vitamin D Content
Sardines might be small in size, but they pack a big nutritional punch. A 3.5-ounce (100-gram) serving of sardines provides about 272 IU of vitamin D, which is approximately 34% of the daily recommended intake for adults. Sardines are also a fantastic source of omega-3 fatty acids, which have been linked to numerous health benefits, such as improved heart health and reduced inflammation. (3)
In addition to vitamin D and omega-3 fatty acids, sardines are rich in calcium, phosphorus, and vitamin B12. These nutrients play a crucial role in maintaining strong bones and teeth, as well as supporting healthy nerve function and red blood cell production.
Sardines are incredibly versatile and can be enjoyed in many different dishes. They can be eaten straight from the can or added to salads, sandwiches, and pasta dishes for a quick and nutritious meal. As with other fish, it’s important to choose sustainably sourced sardines to ensure you’re consuming the highest quality product.
