18. Sardines: A Tiny, Nutrient-Dense Fish with an Impressive Iron Content
Sardines, small, oily fish often found canned, are a nutrient-dense food with a surprisingly high iron content. A 3.5-ounce serving of sardines provides around 2.4 mg of iron, making them an excellent choice for those looking to boost their iron intake through animal sources.
In addition to their iron content, sardines are packed with other essential nutrients. They’re an excellent source of omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. Sardines also provide a good amount of vitamin D, a nutrient that many people are deficient in, particularly those living in colder climates.
What’s more, sardines are rich in calcium, due to their edible bones. This makes them an excellent choice for people who don’t consume dairy. And let’s not forget the protein content – sardines are a great source of high-quality protein, which supports muscle growth and repair.
Despite their small size, sardines are quite versatile in the kitchen. You can enjoy them straight out of the can, add them to salads or pasta dishes, or even bake them into a savory pie. They add a unique, umami flavor to dishes that’s sure to delight seafood lovers.
Sardines can be enjoyed in various dishes, such as salads, sandwiches, and pasta, or simply eaten straight from the can. Their versatility and unique flavor make them an excellent choice for anyone looking to increase their iron intake. (18)
