Milk, with its high calcium and vitamin D content, is renowned for being beneficial to our bones. However, experts are now highlighting a surprising 50p snack that could be even better for your bone health.
The humble sardine is a nutrient-rich superfood and pantry staple, packed with not only calcium and vitamin D but also omega-3 fatty acids. According to wellness experts at Ski Vertigo, this unassuming snack is quickly becoming a favourite among skiers looking to maintain peak physical condition.
Better still, this fishy delight can cost as little as 50p, making it an affordable and nutritious way to top up your calcium levels. Sardines are an excellent choice for those who are lactose-intolerant or aiming to cut down on dairy, as they’re one of the richest non-dairy sources of calcium, particularly when consumed with their soft, edible bones.
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Just 100 grams of sardines can provide up to 382 milligrams of calcium, nearly a third of the recommended daily intake for adults. Additionally, sardines are a rare food source of vitamin D, supplying over 40% of your daily requirements in just one serving.
This makes them especially valuable for maintaining bone density during the colder months or for those who spend most of their time indoors, reports Surrey Live.
Omega-3 is a great addition to your diet, as it can support bone strength by reducing inflammation that weakens bones over time. Sardines are a rich source of these healthy fats, with a higher omega-3 content than many other fish.
These small oily fish are also packed with phosphorus and provide a good amount of protein, which is crucial for maintaining muscle mass and supporting the structural framework around your bones.
If you’re not keen on eating sardines straight from the tin, there are several tasty ways to incorporate them into your meals:
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On toast: Mash sardines with a squeeze of lemon juice and a sprinkle of black pepper, then spread onto whole-grain toast for a quick and nutritious snack.
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In salads: Toss sardines into a fresh green salad to add protein and a savoury twist.
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In pasta dishes: Stir sardines into your favourite pasta recipe for a Mediterranean-inspired meal.
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As homemade pâté: Blend sardines with cream cheese, garlic, and fresh herbs to create a creamy, flavourful spread.
An expert from Ski Vertigo said revealed that sardines have become a staple among athletes, adding: “They’re easy to pack, affordable, and a fantastic way to ensure you’re getting enough calcium and vitamin D – two key nutrients for staying strong both on and off the slopes.”
By incorporating this humble yet nutritious snack into your diet, you might just discover a new secret weapon for healthier, stronger bones, with no milk required.