The 'superpesado' that has more calcium than yogurt, protects the heart and costs less than 1 euro

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It is not necessary to spend a lot of money to eat healthy.Spain supermarkets are full of foods that promote good health and that also cost less than one euro.The preserves and frozen ones have dragged bad reputation for some years and, although some are some are ultraprocessed foods, in these sections they can find healthy, cheap and ready food to consume.

Sardina cans, for example, are products that meet these conditions.Anyway, many of us tend to think that this fish occupies an estate lower than fresh fish and even some frozen.Although it varies depending on the commercial brand, you can find sardines for less than one euro or, in the case of the most expensive, around two euros.That is, they are very cheap.

This may be one of the reasons why this product can be considered as a second.In addition, as this Spanish article explains, the sardines were other greats indicated from the 70s of the last century because they are too fatty.Although at that time the fats were considered as a nutrient to avoid, today it is known that some - like those of fish - are very healthy.

Transformation into can

Precisely, the sardine fat profile is one of the main interests of can.Sardines that are not sold.In fact, the Spanish Nutrition Foundation (FEN) explains that a ration of sardines provides 100% of the recommended daily amount of omega-3 fatty acids.Of course, can sardines have a different profile.

The usual thing is to find can sardines submerged in oil or tomato sauce.Therefore, it is important that the liquid that accompanies the sardines is as healthy as possible.In this sense, the best are those that come in olive oil, since their structure resists stable to high temperatures and contains a good proportion of antioxidants.In addition, it also has a good contribution of healthy fats.

After mixing with olive oil, these canned sardines practically double their fat content: they have 15%.With this union, the content of unsaturated fatty acids - that is, those that are considered cardiosaludable - increases and the proportion of saturated fatty acids decreases.Another aspect that changes in canate sardines is its nutritional value: while this fish has about 140 kilocalories per 100 grams, which carry oil has 224 kilocalories, according to the fen.

Calcium pump

In any case, the most drastic change in the nutritional composition between both versions of the sardine occurs in calcium.The sardines contain 43 milligrams per 100 grams of food, but after their preserving treatment this mineral increases considerably: can sardines have about 400 milligrams of calcium per 100 grams of weight.What could happen for this contribution to ride in such a way?

The food industry introduces raw sardines with cans in cans and then submits them to thermal treatment that causes the meat to be cooked and the spines become soft.In fact, thorns become edible and, in them, calcium abounds.History does not end here, because these fish are considered a source of vitamin D, an important micronutrient for health that increases, precisely, the calcium absorption capacity by our body.

For this reason, can sardines are one of the richest foods in this mineral: they exceed dairy and almonds.As we know, calcium contributes to the maintenance of the health of bones and teeth, but it is also essential for the nervous, muscular and immune system.Being a small fish, its consumption is related to a tiny risk of mercury pollution.

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