Sardines are one of the most nutrient-dense foods on the planet — packed with omega-3 EPA and DHA, complete protein, calcium (from edible bones), and vitamin D. The omega-3 fatty acids reduce gut inflammation and support the integrity of the intestinal barrier. Being low on the food chain, sardines accumulate virtually no mercury or heavy metals.
Why it matters
Omega-3 Rich
Among the highest sources of EPA and DHA for reducing gut and systemic inflammation.
Complete Protein
25g protein per 100g with all essential amino acids.
Low Mercury
Small fish at the bottom of the food chain — virtually no heavy metal accumulation.
Calcium from Bones
Edible bones provide highly bioavailable calcium — 382mg per 100g.
How to eat it
Eat straight from the tin on sourdough toast with lemon and olive oil. Add to pasta with garlic, chilli, and cherry tomatoes. Mash into a spread with avocado and capers. Choose sardines packed in olive oil for additional healthy fats.
Omega-3 fatty acids from oily fish reduce intestinal inflammation by resolving inflammatory cascades via specialised pro-resolving mediators (SPMs), directly supporting gut barrier integrity.
Source: Costantini et al., International Journal of Molecular Sciences, 2017
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