60% of Americans consume supplement pills daily. Along with multivitamin pills, omega 3 supplements are also common. But the latest review article in Frontiers in Nutrition states that sardines are a better alternative to these pills of omega 3 fatty acids. They provide more nutrients and have true health benefits.
Omega 3 fatty acids and their role in health
A high number of people in the USA consume supplement pills daily. These include multivitamin pills and omega 3 fatty acids. The omega 3 supplements are in the form of fish oil, cod liver oil, krill oil or algae oil. This is because many Americans have deficiency of the omega 3 fatty acids in their body.
Omega 3 fatty acids are essential for a number of functions in the body. But according to the data from the National Institutes of Health, most adults in the USA are unable to procure the recommended requirements of 250 milligrams of omega 3 fatty acids in their daily diet.
Omega 3 supplements (Source: health line)The three omega 3 fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) protect the heart and reduce body inflammation. Moreover, they improve eyesight. Hence the Americans go for its supplements.
The new review on better alternative for omega 3 supplements
There is a new review article that the April 2023 issue of the reputed journal, Frontiers in Nutrition has published. The article states that instead of these supplements, it is best to instead have sardines in the daily diet. If one eats more of sardines, they would not feel the need to have the omega 3 fatty acids supplements.
The authors add that the food sardine is cheaper than the supplements. Moreover, it has other beneficial components for the cardiovascular system that the supplements might not have.
Sardines (Source: Pinterest)The researchers from the School of Medicine, Federal University of Uberlandia (UFU), Uberlandia, Minas Gerais, Brazil and the School of Science and the Environment, University of Worcester, Worcester, United Kingdom carried out this review.
The authors state that fish has other micronutrients that help to reduce risk of heart disease, stroke and arrhythmia. Also, our body might not process the supplements well. Its bioavailability and absorption might be lower than predicated.
Other micronutrients in sardines
The reviewing authors claim that besides the polyunsaturated fats, sardines have calcium, potassium, iron, zinc, magnesium, and amino acids taurine and arginine.
Sardines are eaten with their tiny bones. Hence they provide calcium that benefits bone health. Their potassium content can help keep blood pressure low. And zinc helps immunity and wound healing. Iron helps build hemoglobin and magnesium lowers blood pressure and regulates blood sugar. Additionally, taurine and arginine help protect the heart.
Sardines in a can (Source: Medical news today)Read here: Sardines: nutritive value, uses, potential health benefits, and drawback!
Thus, sardines are a functional food. This implies that it gives more benefits to the consumer than what one expects from its micronutrients levels. Therefore, the authors advise one to two servings of sardines in a week. They are budget friendly and can replace omega 3 supplements.