Most people recognise milk as a top source for boosting calcium intake, but a superfood snack costing as little as 49p may offer even greater benefits for heart, bones, and brain. This nutrient-rich food can be stored in your kitchen cupboard, eliminating the need to search the fridge for a calcium fix.
A cup of milk typically contains around 300mg of calcium, whereas a 100g tin of drained sardines with bones delivers nearly 400mg. That amount provides approximately half of the daily calcium requirement for most adults. According to the NHS, adults aged 19 to 64 need 700mg of calcium per day. However, taking more than 1,500mg daily could lead to stomach pain and diarrhoea.
For those who are lactose intolerant, increasing sardine consumption is an excellent way to obtain calcium without dairy concerns. Tins of sardines are widely available in supermarkets, with Aldi currently offering a pack for just 49p. If you choose canned sardines in oil, a 60g serving provides 240mg of calcium. A 50g serving of sardines in brine contains 340mg.
Why is calcium good for you?
Calcium is an essential mineral crucial for developing and maintaining strong bones and teeth. It also supports numerous bodily processes, including heart and brain function. As the body's most abundant mineral, calcium combines with other minerals to form hard crystals that strengthen bone density. Low calcium levels can lead to osteoporosis, a condition that weakens bones and increases fracture risk.
Calcium is equally important for cardiovascular health, enabling the heart to beat steadily, regulate blood pressure, and manage blood clotting. People with inadequate calcium intake face a higher risk of high blood pressure. Calcium also promotes healthy blood circulation by relaxing and constricting blood vessels, ensuring the brain receives energy, regulating neurotransmitters, and supporting memory formation.
When calcium balance is disrupted, it can trigger neurodegeneration and brain disorders such as Alzheimer's, Parkinson's, and Huntington's disease. Insufficient calcium levels may also cause neurological and psychological issues like confusion, memory loss, and depression.
Vitamin D and Omega-3s in Sardines
For calcium to be absorbed properly, vitamin D is essential. Sardines are rich in vitamin D, making them an exceptional superfood, especially during winter months. They are also an excellent source of beneficial fats, including omega-3s, which the body cannot produce on its own. Omega-3s reduce heart disease risk, lower triglycerides and blood pressure, and decrease the chance of blood clots. Some research suggests increasing omega-3 intake may help reduce the risk of dementia and Alzheimer's disease.
Delicious ways to eat sardines
Sardines are a nourishing, budget-friendly fish that can be enjoyed in many ways. If eating them straight from the tin isn't appealing, try these ideas:
- Mash sardines with lemon juice and black pepper, then spread on wholegrain toast.
- Add sardines to a fresh green salad for a nutritious lunch.
- Incorporate sardines into pasta dishes for a Mediterranean flavour.
- Blend sardines with cream cheese, garlic, and fresh herbs to create a rich spread.
- Use sardines as a filling for tacos or sushi.
With their low cost and high nutritional value, sardines are a smart addition to any diet, supporting heart, bone, and brain health effortlessly.
