Sardines, or as they are commonly known in Vietnam, ‘ca com’, are small yet nutritionally rich fish. They are renowned for their exceptionally high calcium content, surpassing even that of salmon. According to data from the United States Department of Agriculture (USDA), 100 grams of sardines provide 232 mg of calcium, whereas the same amount of salmon yields only about 9 mg. This equates to sardines containing over 25 times more calcium than salmon.
The fishing season for sardines typically spans from January to August annually. During this period, fishermen venture out to sea to catch these small yet mighty fish. Sardines are caught in their natural habitat and are often used to make ‘mam’, a type of fish sauce that is integral to Vietnamese cuisine.
In terms of appearance, sardines are small, typically measuring around 15-20 cm in length. They boast a greenish hue with a silvery-white stripe running along their bodies. These are saltwater fish that travel in schools and are most active at night from January to February on the lunar calendar. Conversely, they tend to be more prevalent during the daytime in the summer months, particularly from July to August.
Sardines are the key ingredient in producing a unique and delicious fish sauce. The provinces of Nha Trang and Phu Quoc are renowned for their sardine-based fish sauce, which has gained popularity not only domestically but also in foreign markets.
Fresh sardines have firm flesh with a sweet taste and can be prepared in a myriad of ways, including frying with garlic fish sauce, making salads, stewing, or cooking in sour soup. Additionally, dried sardines are a popular choice, offering a convenient way to preserve and enjoy this nutritious fish throughout the year.
Sardines are a powerhouse of nutrition, offering not just calcium but also abundant protein, healthy fats, and a host of vitamins and minerals. They are particularly rich in vitamins B3 and B12, and minerals such as iron and potassium.
Health Benefits of Sardines
- Bone Health
Sardines are an excellent source of calcium, which is essential for strong and healthy bones. This is particularly beneficial for pregnant women, growing children, and the elderly. Additionally, sardines contain significant levels of vitamin D, which aids in the absorption and utilization of calcium, further enhancing bone and dental health.
- Cardiovascular and Brain Health
Sardines are rich in omega-3 fatty acids, specifically EPA and DHA. These essential fats help lower triglyceride levels and reduce bad LDL cholesterol, thereby promoting cardiovascular health and reducing the risk of atherosclerosis. Furthermore, DHA plays a crucial role in brain development and is vital for cognitive function, particularly in children.
A diet rich in omega-3s has been shown to improve focus, enhance memory, slow down neurological aging, and prevent age-related memory loss.
- Eye Health
The omega-3 fatty acids DHA and EPA found in sardines are essential for maintaining eye health and reducing the risk of age-related macular degeneration.
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