Sardines contain significant amounts of at least a dozen important nutrients for men’s health. A 3.2-ounce serving of Atlantic sardines in water provides the following Daily Value percentages:
Vitamin B12: 337.9 percent
Selenium: 86.9 percent
Phosphorus: 63.5 percent
Omega-3: 60.8 percent
Protein: 44.6 percent
Vitamin D: 43.7 percent
Calcium: 34.6 percent
Vitamin B3 (niacin): 29.7 percent
Iodine: 24 percent
Copper: 18.8 percent
Vitamin B2 (riboflavin): 16.1 percent
Choline: 16 percent
Many of these nutrients are the heavy hitters of men’s health:
Vitamin B12 promotes cardiovascular health; increases sperm count, increases sperm motility; relieves depression; improves sleep.
Selenium maintains healthy blood vessels and heart health.
Phosphorus maintains a regular heartbeat; helps eliminate muscle weakness and fatigue; aids in protein formation and healthy muscle contraction; maintains libido, erectile function, and sperm motility; staves off dementia and cognitive dysfunction.
Omega-3 fatty acids lower cholesterol and triglyceride levels; prevent excessive blood clotting and improve cardiovascular health and possibly sexual functioning; increase lean muscle mass and reduce body fat mass; support brain health, cognitive performance, memory, and learning; is reported to help prevent prostate cancer cell growth and reduce the risk of developing prostate cancer, including advanced cancer.
Protein is essential for building, maintaining, and repairing muscle and connective tissue.
Vitamin D aids in the absorption of calcium for improved bone health; is reported to help inhibit cancer cell growth in the prostate; interferes with tumor growth.
Calcium maintains a healthy heart and blood pressure; aids in muscle contraction and muscle tone; helps strengthen the bone matrix.
Vitamin B3 (niacin) assists in managing cholesterol as well as blood pressure.
Iodine is essential for the health of the thyroid, which regulates energy, metabolism, and weight.
Copper plays a part in regulating heart rhythm and reducing cholesterol.
Riboflavin is important in helping muscles heal and repair.
Choline is essential for muscle and nerve function.
Most of the health benefits of sardines are even more important as you age and focus more on your heart, brain, male “plumbing,” and the prevention of chronic disease and maintaining natural testosterone levels.
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