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Superfoods for Shiny Hair, Smooch-Worthy Lips and Head-to-Toe Beauty - #3 - Sardines

Thursday, July 04, 2013

Perhaps a little superficial, but who doesn't want to look and feel their best!

From www.ivillage.com/superfo

You've heard of superfoods to reduce your risk of cancer, protect your heart, improve your mood but what about some to help you look and feel more beautiful? Eat these foods, look more gorgeous!

Teeth - Sardines

Beauty secret: Vitamin D is important for strong, healthy teeth -- and sardines are loaded with it! A recent study found that adequate vitamin D intake was associated with good dental health and reduced incidence of tooth decay.

How to enjoy it: Canned sardines are an easy snack or lunch option. Mash them up with a few chopped onions or veggies for a simple sardine sandwich on whole-grain bread, or drain and eat atop whole-grain crackers for a delicious snack.

More foods for your teeth: Cheese can help your pearly whites as well. One study found that cheese helped to prevent cavities and may even whiten teeth! Just keep your serving size to one ounce.

tells us that

- The sardine is a rich source of nutrients. One can of sardines contains 351 mg of calcium, 2.7 mg of iron, 451 mg of phosphorus, 365 mg of potassium, 49 mcg of selenium and 178 IU of vitamin D. The fish is low in calories relative to the abundant nutrition it contains; one can provides 191 calories.
- A can of sardines contains 840 mg of omega-3 fatty acids. A dose of approximately 500 mg daily confers beneficial effects. According to the American Heart Association, consuming sardines reduces the risk of cardiovascular disease. The fish's omega-3 fatty acid content reduces blood cholesterol levels, lowers risk for atherosclerosis and decreases blood pressure.
- In recent years, large fatty fish species have acquired a negative reputation because of their high mercury levels. Sardines are considered a fatty fish because they contain omega-3 fatty acids and the associated health benefits similar to tuna and salmon. However, sardines are small and do not accumulate as many toxins. They also mature at a younger age compared with larger fish, which means they have less time to acquire stores of heavy metals and other toxins.
- The FDA recommends consuming approximately 50 g of protein per day. A one-can serving of sardines provides an estimated 23 g of protein, almost half of the required amount. While most Americans do not have a shortage of protein in their diets, healthy sources of protein are less common. Many animal-sourced proteins contain high levels of saturated fats, which burdens the cardiovascular and digestive systems. Sardines are a healthy protein option because of their healthy impact on the cardiovascular and digestive system. Protein is important for sustaining energy levels and balancing blood sugar.


Pasta Con Sardine Siciliano

4 Servings

1/2 lb. sardine fillet
1/4 cup extra virgin olive oil
2 garlic cloves, thinly sliced
1 (6 ounce) can tomato paste
1/8 cup seedless raisin (optional)
1 sprig fresh oregano (dried herbs may be used)
5 fresh basil leaves (dried herbs may be used)
parmesan cheese (fresh is best) or romano cheese, grated (fresh is best)
salt and pepper
1 lb. pasta

1. Cut fish into 1" pieces.
2. Saute garlic in olive oil over medium heat until golden.
3. Add sardines and continue to saute and stir until almost a paste (approximately 7 minutes).
4. Add tomato paste and 3 to 5 tomato paste cans of water to the fish and bring to boil.
5. Add herbs (leaves only) and raisins.
6. Reduce heat, add salt and pepper; simmer until thick.
7. Place cold water into large pot and start to the boil.
8. Boil pasta until al dente, drain and toss with sauce.
9. Serve with grated cheese on the side.

Nutritional Facts per serving of 1/4 recipe (178 g):
Calories - 579.8
Total Fat -15.4 g
Saturated Fat - 2.2 g
Cholesterol - 0.0 mg
Sodium - 345.9 mg
Total Carbohydrate - 93.7 g
Dietary Fiber - 5.4 g
Sugars - 8.2 g
Protein - 16.8 g

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