Why sardines are considered a superfood?

Even if you never try a sardine fast, sardines are worth considering as a regular part of a healthy diet.

Despite their small size, they are packed with protein, healthy fats, vitamins and minerals that make them one of the most nutrient-dense foods available.

Why sardines are considered a superfood?

Sardines are one of those humble foods that quietly offer a lot. They are rich in high quality bio-available nutrients, vitamins and minerals such as:  

• protein - important for cell and muscle growth and regeneration. 
• creatine - a natural source of creatine with levels of up to 5g creatine / 100 grams of sardines. 
• omega-3 fats - help fight muscle loss, reduce inflammation, improve amino acid transport, improves heart health, supports mental well being, prevents asthma, prevents dementia and support mitochondrial biogenesis.  
• vitamin B12 - red blood cell formation, brain and nerve support and DNA synthesis. 
• vitamin D - plays an important to our immune system and bones and provides around 2,000IU in a can. 
• magnesium - heart health, strong bones and sleep.  Needed for over 300 processes in the body. 
• selenium - is used for DNA regeneration and supports the endocrine and immune systems. 
• phosphorus, 
• calcium - Because the calcium is found within the edible bones and consumed alongside healthy fats and other naturally occurring nutrients, it is highly bioavailable.
• iron, 
• coenzyme Q10 - supports mitochondrial health, energy and is an antioxident.
• zinc - supports immune function, speeds wound healing and aids DNA synthesis and cell division.  
• Vitamin E  - supports immune function, cardiovascular health and skin hydration. 

Sardines are often called a “superfood” because they are incredibly nutrient dense in a small serving.  

The exact nutrition will vary by brand and whether the sardines are packed in water, olive oil, or another oil, so check the label. But in general, sardines offer an excellent balance of protein and fat without the carbohydrate load found in many processed foods.

What about mercury and heavy metals?

This is a common question. Sardines are one of the most sustainable sources of seafood and due to them eating mainly plankton they have a short lifespan, and therefore they do not accumulate mercury in the same way that larger predatory fish can.

Dr Boz has also described running an experiment and testing a patient who ate sardines exclusively for three months; they tested for arsenic, mercury, and lead reportedly showed no meaningful change before and after the experiment. Watch the full YouTube video lecture here. 

Available Sardines in Australia

• Safcol Brisling Sardines
• Seacrown Sardines 
• John West Wild Caught Sardines
• Brunswick Wild Sardines
• King Oscar Sardines
• Sole Mare Portuguese Style Sardines
• Ocean Rise Sardines 

Learn more here

• I won't tell you what to eat ... except this by Dr Boz [Annette Bosworth, MD] 
• 36 Hours of Eating Sardines is Better than a 3-Day Fast for Autophagy and Visceral Fat with Dr Dom Dagostino and Thomas DeLauer. 
• Sardine Fasting: My Autophagy Secret! 
• What Happens if You Only Eat Sardines for 3 Days? with Jesse Chappus & Dr Boz 
• Only Sardines for 70 Days. What happened? 
• Sardines for 90 days. Here's what really happened... 
• Are Sardines Good for you? Health Benefits and Nutrition Explained 
• I ate 1000 Sardines in a Month ... Here's What Happened - Nick Norwitz MD PhD 
• Sardines and their oily-rich history 
• The Art of Canning at Sea - Canning Sardines by hand in Portugal 
• Microblog: The Many Benefits of Sardines 
• I ate 1,200 Sardines in 30 Days and Tested EVERYTHING.  

Have you tried a sardine fast? Share your experience in the comments, including your favourite type or brand of sardines.

Missed the First Article?

Read How to Do a 72-72 Hour Sardine Fast: Dr Boz's Rules Explained to learn the protocol and Dr Boz's guidelines.