Sardines are small oily fish,  jam-packed with nutritional value!  They are rich in Vitamin B12, selenium, phosphorus, omega-3 fatty acids, protein and Vitamin D. They are also a good source of calcium, niacin, copper, Vitamin B2 (riboflavin) and choline. Other nutrients found in sardines include potassium, sodium, zinc and Vitamin K. These all help in the prevention of many diseases and promote overall good health.
The omega-3 fatty acids play a huge role in preventing cardiovascular diseases. They are known to break down arterial plaque which blocks arteries and increases blood pressure , which makes them helpful in controlling blood pressure. Research shows that the fatty acids EPA and DHA break down the bad LDL cholesterol in the body. Omega-3’s are also important for proper brain function and to defend agains mood disorders like depression and anxiety.  They are also known for their ability to reduce inflammation in the body. 
Calcium and Vitamin D have excellent anti-cancer properties. Vitamin D plays an essential role in bone health since it helps increase the absorption of calcium in the body. Phosphorus is also important in strengthening the bone matrix. The Vitamin B12 in sardines helps lower levels of homocysteine, related to osteoporosis. All round, sardines are excellent for supporting bone health. 
Vitamin B12 helps maintain good nerve function, brain health, blood cell formation and energy levels. Sardines are abundant in this water soluble vitamin!
Sardines are rich in protein which provides us with the amino acids that serve as the basis for most of the body’s cells and structures. Proteins form the foundation of muscles and connective tissue. 
Selenium is an essential trace mineral that helps strengthen the immune system, maximise thyroid function, reduce inflammation, reduce signs of premature ageing.  It has antioxidant properties that help prevent cellular damage from free radicals and helps reduce inflammatory conditions such as rheumatoid arthritis, gout and eczema.
Sardines are available fresh or in cans. If you’re purchasing canned sardines, preferably choose ones in olive oil rather than soya oil. Remember to check the expiry date to make sure they’re fresh. Bought fresh and whole, sardines are ideal for grilling, frying or roasting. Sardines are delicious hot or cold, served with either garlic and tomatoes or butter, lemon and fresh herbs.