Is your snack drawer hiding the secret to stronger bones?
Milk has long been hailed as the go-to calcium fix, but experts are now spotlighting a £1 snack that could do wonders for your bones. Step aside, milk – there’s a new bone hero in town, and it’s found right in your kitchen cupboard.
This nutrient-packed superfood, gaining traction amongst Britain’s health-conscious folk, particularly those who hit the slopes, is none other than sardines.
Ski Vertigo, a family ski chalet provider with an emphasis on wellness trends, is touting this inexpensive fishy treat as a must-have for those looking to maintain peak physical condition.
Why might these little sea dwellers cause you to rethink your strategy for nourishing your bones? Here are some compelling reasons.
1. Provide calcium without the dairy
Sardines boast an impressive amount of calcium without being a dairy product. With their soft, edible bones, sardines are among the richest non-dairy sources of calcium.
Consuming just 100g can provide up to 382mg of calcium – about a third of the recommended daily allowance for adults. That’s invaluable for anyone lactose intolerant or those seeking dairy alternatives.
The NHS also states on its website: “Some oily fish contain bones that you can eat. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help keep our bones strong because they are sources of calcium and phosphorus.”
2. Great source of vitamin D
Sardines are also loaded with vitamin D, with is essential for absorbing calcium. Many Brits are deficient in vitamin D due to limited sun exposure, especially in winter, but sardines provide more than 40% of your daily needs in one serving. This makes them particularly useful for maintaining bone density during the colder months or for those who spend a lot of time indoors.
3. Rich in Omega-3 Fatty Acids
Omega-3s are usually associated with heart and brain health, but research suggests they also contribute to bone strength by reducing inflammation, which can weaken bones over time. Sardines are an excellent source of these healthy fats, surpassing many other fish in omega-3 content.
4. Provides phosphorus and protein power
Phosphorus is another crucial mineral for bone health, working alongside calcium to keep bones strong and resilient.
Sardines also offer a generous amount of protein, which is vital for maintaining muscle mass and supporting the structure around your bones.
Ways to add sardines in to your diet
If the idea of eating sardines straight from the tin doesn’t appeal to you, there are some easy and tasty ways to include them in your meals.
- Try then on toast: Mash sardines with a squeeze of lemon and a bit of black pepper, then spread them on whole-grain toast
- Make a salad: Add sardines to a fresh green salad for a protein-packed lunch
- Add them to pasta: Toss sardines into your favourite pasta recipe for a Mediterranean twist
- Make your own homemade pâté: Blend sardines with cream cheese, garlic, and fresh herbs for a creamy, flavourful spread
What do they taste like?
Many people may be put off by the appearance of sardines. However, a fitness coach and TikTok influencer recently told her followers not to be deterred from eating them based on their looks alone.
Fitness influencer Samantha, popular as @sweat.w.sam, shared a taste test of sardines with her 115,000 followers and was pleasantly surprised. She exclaimed while indulging in the fish: “Oh, I like it a lot. If you like fish such as tuna, you’re gonna like these. They look so much worse than they taste.”
Delighted by the flavour, she added: “Oh my God, so good. 10/10. Don’t hold off on eating these, they’re so good for you.”