How many vitamins in Sardine Fish
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
The essential vitamins present in Sardine Fish are: Vitamin A (108 IU), Vitamin B-9 (10 mg) and Vitamin B-12 (8.94 mg).
Vitamin A is a fat-soluble vitamin whose absorption goes through the digestion process. Subsequently, this vitamin can be used for body functions or sent for storage in the liver and fat cells.
108 IU of Vitamin A can be found on every 100 grams of Sardine Fish, the 4% of the total daily recommended Vitamin A intake.
Vitamin B12 is one of 8 B vitamins.The body needs this B12 vitamin to make blood cells and to maintain a healthy nervous system. For this reason, is essential to include this vitamin in your routine diet plan.
100 grams of Sardine Fish contains 8.94 micrograms of Vitamin B12, that’s the 149% of the daily recommended value for an adult.
Vitamin D helps the intestine absorb nutrients, prevents osteomalacia and rickets, regulates blood pressure, and assists in the absorption of calcium in the body, that prevents osteoporosis or arthritis.
100 grams of Sardine Fish contains 4.8 micrograms of Vitamin D, that’s the 48% of the daily recommended value for an adult.
The American Heart Association recommends obtaining health benefits of vitamin E antioxidant. Vitamin E is a group of eight compounds called tocopherols and tocotrienols which reduces cholesterol and the risk of developing diabetes, Alzheimer's disease, and cancer.
In 100 grams of Sardine Fish, you can find 2.04 milligrams of Vitamin E. It provides the 14% of the daily recommended value for the average adult.
Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones.
In 100 grams of Sardine Fish, you can find 2.6 micrograms of Vitamin K. It provides the 3% of the daily recommended value for the average adult.
Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids.
100 grams of Sardine Fish contains 0.08 milligrams of Vitamin B-1, that’s the 5% of the daily recommended value for an adult.
Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue.
0.22 milligrams of Vitamin B2 can be found on every 100 grams of Sardine Fish, the 13% of the total daily recommended Vitamin B2 intake.
Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol.
5.24 milligrams of Vitamin B3 can be found on every 100 grams of Sardine Fish, the 26% of the total daily recommended Vitamin B3 intake.
Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances.
100 grams of Sardine Fish contains 0.64 milligrams of Vitamin B-5, that’s the 6% of the daily recommended value for an adult.
Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes.
100 grams of Sardine Fish contains 10 micrograms of Vitamin B-9, that’s the 3% of the daily recommended value for an adult.
Minerals in Sardine Fish
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
The essential minerals present in Sardine Fish are: Phosphorus (490 mg), Potassium (397 mg) and Calcium (382 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Sardine Fish contains 382 milligrams of calcium, that’s the 38% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
2.92 milligrams of iron can be found on every 100 grams of Sardine Fish, the 16% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Sardine Fish contains 397 milligrams of potassium, that’s the 8% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
39 milligrams of magnesium can be found on every 100 grams of Sardine Fish, the 10% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Sardine Fish, you can find 490 milligrams of phosphorus. It provides the 49% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
307 milligrams of sodium can be found on every 100 grams of Sardine Fish, the 20% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Sardine Fish, you can find 1.31 milligrams of zinc. It provides the 9% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Sardine Fish contains 0.18 milligrams of copper, that’s the 9% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Sardine Fish, you can find 0.1 milligrams of manganese. It provides the 5% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
52.7 micrograms of selenium can be found on every 100 grams of Sardine Fish, the 75% of the total daily recommended selenium intake.
Calories in Sardine Fish
To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Sardine Fish you have 208 calories, the 10% of your total daily needs.
Younger people generally need more calories than older people. There are various gender and age groups to calculate the average Calories intake per day.
An active women aged 14 to 26 years needs between 2,200 and 2,400 calories daily, while moderately active women need 2,000 calories and very active women need between 2,400 and 2,600.
Fats and Cholesterol
100 grams of Sardine Fish contain 11.45 grams of total fat, of which 1.52 gr. are saturated.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.
The AHA (American Heart Association) recommends limiting your daily cholesterol intake to less than 300 milligrams. Less than 200 if you are at a high risk of heart disease.
You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).
In 100 grams of Sardine Fish you can find the 8% of your total daily needs (1.52 grams of saturated fat).
Monounsaturated fatty acids
Polyunsaturated fatty acids
Data Facts Table of Sardine Fish