1. A Superb Source of Calcium, Surpassing Salmon
Despite their small size, sardines pack an impressive amount of calcium that many may not expect. According to data from the United States Department of Agriculture (USDA), 100 grams of sardines (especially when eaten with bones, as in dried or fried sardines) contain up to 232 mg of calcium. This figure is approximately 25 times higher than that of salmon, which provides only 9-12 mg of calcium per 100 grams. Thus, sardines become a “secret weapon” for building strong bones, supporting children’s growth, and preventing osteoporosis in the elderly.
In addition, sardines are not only rich in calcium but also a plentiful source of protein (13g/100g), omega-3 fatty acids beneficial for cardiovascular health and brain function, and essential vitamins and minerals such as vitamin B12, selenium, and potassium.
Research also indicates that the omega-3 content in sardines may help reduce the risk of memory decline and protect brain health. Especially, with a price range of only about 30,000 – 60,000 VND/kg (approximately $1.27 – $2.54), which is about a tenth of the price of salmon (300,000 – 500,000 VND/kg), sardines are a nutritious and economical choice for every family.
2. Secrets to Choosing Fresh and Nutritious Sardines
To purchase quality sardines, keep the following points in mind:
Distinguish between fresh and dried sardines
Fresh sardines: Opt for fish with shiny bodies, clear eyes, bright red gills, and no strong fishy odor. The body should feel firm, not soft or slimy. Fresh sardines are typically sold early in the morning at markets.
Dried sardines: Look for a silvery-white color and avoid those with yellow or black spots. Good-quality dried sardines will have a mild aroma and won’t smell rancid or moldy.
Choose a reputable purchase location
Buy sardines from well-known seaside markets such as Long Thủy Market (Phú Yên) or Đầm Market (Nha Trang) to ensure freshness, quality, and reasonable prices. Large supermarkets like Co.opmart and VinMart are also safe options, as their products undergo quality checks. When shopping online, prioritize stores with high ratings (above 4.5 stars), read customer reviews, and look for clear return policies.
Inspect the packaging and origin
For packaged dried sardines, carefully read the label information, including the production date, expiration date, and origin (e.g., Phú Yên, Kiên Giang). Avoid products with unclear origins or suspected of containing preservatives. For fresh sardines, inquire about the source to ensure they are caught from unpolluted waters.
Compare prices before purchasing
Sardine prices can vary depending on the seller. Traditional markets may offer lower prices than supermarkets, but supermarkets assure hygiene and quality. On e-commerce platforms, premium dried sardines (larger, cleaner fish) can cost up to 250,000 VND/kg, while smaller ones may be around 100,000 VND/kg. Consult experienced individuals and compare prices from multiple sources to avoid overpaying for inferior quality.
Select sardines suitable for your dish
Fresh sardines: Ideal for sour soup, salad, and clay pot dishes. Choose sardines that are 5-7 cm in size for easier preparation.
Dried sardines: Perfect for frying, making fish sauce, or snacking. To maximize calcium intake, opt for smaller fish that can be eaten whole.
Sardines for fish sauce: Purchase fresh, smaller sardines at a lower cost (around 30,000 VND/kg) to make fish sauce at home.
Be cautious of enticing sales pitches
Sellers may use phrases like “just arrived, almost sold out” to urge you to buy quickly. Take your time! Inspect the quality, compare prices, and only make a purchase when you’re truly satisfied. When shopping online, avoid extremely low-priced products that lack credible reviews.
Purchase locations and price references
Traditional markets: Fresh sardines in coastal markets like Phú Yên, Kiên Giang, and Phú Quốc range from 30,000-60,000 VND/kg, while dried sardines cost 80,000-150,000 VND/kg, depending on quality.
Supermarkets: Fresh sardines are priced at 50,000-80,000 VND/kg, and packaged dried sardines range from 150,000-250,000 VND/kg, assuring hygiene and quality.
Online shopping: Dried sardines from Phú Yên, Nha Trang, and Phú Quốc are available on platforms like Shopee and Lazada. Fresh frozen sardines are less common, priced at 60,000-100,000 VND/kg.
Cost-saving tip: Buying in bulk (over 5 kg) at wholesale markets often results in discounts, making it ideal for making fish sauce or stocking up.
Why You Should Buy Sardines Today
Sardines are not just a delicious food but also offer numerous health benefits:
Strong bones and a sharp mind: With calcium levels 25 times higher than salmon, sardines strengthen bones and prevent osteoporosis. Omega-3 fatty acids support heart and brain health.
Budget-friendly: At a tenth of the price of salmon, sardines are an affordable choice for all families.
Versatile cuisine: Sardines can be prepared in various dishes, from fried snacks to salads, sour soups, and delicious fish sauce.
With their superior nutritional profile and reasonable cost, sardines deserve a place in your family’s diet. Use these purchasing tips to unlock the full potential of sardines’ nutritional benefits every day!
“The Empress’ Secret to Youthful Skin: Unveiling Her Collagen-Boosting Diet”
To maintain her youthful appearance, she places a strong emphasis on nutrition, specifically incorporating two vital foods into her diet: salmon and chia seeds. These superfoods are her secret weapons when it comes to boosting collagen production in the skin.
7 Types of Fish You Should Buy: Nature’s Superfood, Affordable and Nutritious
Introducing the 7 natural, nutrient-rich fish that are a hidden gem for foodies and health enthusiasts alike. Uncover the delicious and healthy secrets that lie beneath the surface with these aquatic delights.
Who Should Avoid Eating Fish? Even With Its Nutritional Benefits, Some Shouldn’t Take a Bite.
Fish is a nutritious and healthy food, but it’s not for everyone.
“The Green Powerhouse: Vietnamese Greens, a Calcium-Rich Superfood that Outshines Dairy”
“This humble vegetable, a familiar fixture in Vietnamese cuisine, contains a surprising calcium punch – twice the amount found in milk! But its benefits don’t stop there; it’s also a bone and joint-friendly food that helps lower blood fat. It’s no wonder that American experts have hailed it as a ‘superfood’ that deserves a place in our daily diets.”
The Ultimate Hair Mask: Three Ingredients for Silky Smooth and Strong Tresses
“Ginger, okra, and flaxseeds are a hair-nourishing trio. Using these natural ingredients as a hair mask consistently will result in smooth, shiny, and strong hair. This cost-effective, all-natural hair treatment will transform your hair, leaving it healthier and more manageable.”
