There is something that I feel very strongly about. And I can’t stay silent any longer. 

Sardines.

Why aren’t more of us eating them? Stick with me. 

I’m not a fan of the term ‘super food’. It denotes eye-rolling marketing hype with an equally eye-water-ingly high price tag per kg. But what if there was a food that was amazing for your skin, bones, thyroid, brain, immune system and was packed full of protein and omega 3’s?

I just described the humble tin of sardines. You might call that a super food, no?

One might even describe them as a veritable multivitamin.

According to the RDA (recommended daily allowance) 100gm serve of drained tinned sardines in spring water contains*:

• 24.6gm of protein which is 50% of the protein RDA
• 29-40% of the calcium RDA
• 39% of the phosphorous RDA
• 15-20% of the iron RDA
• 15% of the iodine RDA
• 95-100% of the selenium RDA
• 9% of the magnesium RDA
• 12% of the zinc RDA
• 3-5 X the RDA of B12
• 2000-3500mg of omega 3 fatty acids depending on the brand which is 4-7 X your daily omega 3 RDA!
  *Numbers do vary from brand to brand

That is an impressive list. So what’s the catch? Are they pricey? No. Contaminated with mercury? Well, no. Their biggest offence is that they are ‘fishy’. A surprising objection from an island dwelling population. Let’s dive into their benefits and maybe I’ll be able to change your mind. I’ll even give you some tips on reducing the dreaded ‘fishiness’.

Skin & Bones

Sardines are the ultimate beauty food. They contain high amounts of type 1 marine collagen which is a bio-available protein source that is great for your skin, nails, hair, joints and bones. Some studies have shown that this type of collagen helps with skin elasticity, hydration and integrity but most high quality research appears to mostly support its benefits for joints and bones.

The high omega 3 fatty acid content of sardines makes them beneficial for inflammatory skin conditions like acne, rosacea and eczema. Omega 3’s also helps with skin hydration via the lipid skin barrier. something that is commonly affected by hypothyroidism. Omega 3’s have even been shown to help protect your skin against UV radiation, reducing sunburn and lowering inflammation associated with UV exposure. Omega 3’s have some serious beauty bragging rights.

Due to the skin, scales and bones in tinned sardines (don’t worry they are soft and you can’t taste them) they are high in minerals that are good for bone health too. Calcium, Phosphorous, Magnesium as well as an impressive dose of Vitamin D which aids in calcium absorption.

Thyroid Supportive

Like all seafood, the ocean lends its mineral bounty to sardines. They are rich in several minerals that are crucial to thyroid health and helpful for the autoimmune side of Hashimoto’s too.

• Selenium supports thyroid enzymes conversion & antioxidant cellular defence If you want to learn more about how important selenium is for your thyroid health and how it could be a helpful addition to your Hashimoto’s journey you can read my blog Selenium and Your Thyroid.
• Iodine is needed to produce thyroid hormones so it’s crucial to thyroid function. With Hashimoto’s we need to be careful not to have too much iodine however, as it can drive up antibodies. Thankfully sardines contain a modest 20-25mcg which is around 15% of the RDA. This is a very safe and supportive iodine dose, but too small to correct a deficiency diagnosed via blood test.
• Zinc, like selenium, aids in T4 to T3 thyroid hormone conversion and forms important cellular support in T3 receptors throughout the body. It’s so commonly low or suboptimal in those with Hashimoto’s.
• Iron is crucial to thyroid hormone production. Deficient? You’ll see that reflected in your T4 and T3 levels. Those with Hashimoto’s and Hypothyroidism can’t afford to have low levels of iron or iron deficiency anaemia.

Anti-Inflammatory

Lowering inflammation is an important part of managing an autoimmune disease like Hashimoto’s. Autoimmunity itself causes a lot of inflammation in the thyroid tissue, the effect of which is felt throughout the body. An adequate dietary intake of omega 3’s is one of the most effective ways of downgrading inflammation in your body. They reduce oxidative stress and regulate immune function, a disordered process in autoimmune disease.

Sustainable for your lifestyle

I think we’re all a little short on time and money at the moment. Long life protein from the pantry can be a lifesaver for both your budget and your schedule. Tinned sardines are easily transportable for packed lunches and contain a really decent amount of protein; for many women it would be enough protein for their lunchtime meal. Plus you can buy a tin of sardines for $1. That’s 21.3gm of protein, much of which is collagen and 1-3 fish oil capsules (varies by brand) per tin, for a buck! Most fish from the fishmonger is at least $40/kg, it’s often imported, farmed and spoils quickly. At this point, you would be mad not to start eating sardines more regularly.

Sustainable for the oceans

We can’t all eat salmon fillets forever. Fish farming is polluting our oceans at an alarming rate. Sardines are wild caught, they are small with a shorter lifespan and low on the food chain so the bioaccumulation of mercury and other toxins found in large predatory fish isn’t something we need to worry about. They are abundant in the ocean and grow to size then reproduce quickly, making them a sustainable choice.

Overcoming the Fishiness

Let me start by saying, you do get used to them. There was once a time when the thought of a plant based milk turned my stomach and ruined my coffee. Now when I’m accidentally served cows milk it tastes like a barn in my mouth. Tastebuds change, It’s ok to not be crash-hot about something initially but to be open to trying new things. If you persevere you might found yourself amenable to these little nutritional power houses. These serving ideas will help:

1. Drain from the tin (spring water or extra virgin olive oil works) and put in a warmed wrap with avocado, aioli, caramelised onions and rocket or any fresh leafy greens. I used corn tortilla wraps that were naturally gluten free and divided the tin between two. The sardines tasted more like tuna eaten this way. The sweetness from the caramelised onion with the aioli & creamy avocado was the perfect accompaniment to cut through the strong taste of the sardines.

2. Drain a tin and dump the sardines into a small bowl. Add a big squeeze of lemon juice and a pinch of zest, 1 tbs aioli, pinch of chilli flakes, 1-2tbs of fresh herbs chopped herbs like parsley, dilly, coriander, basil or a mix, 1/2tbs extra virgin olive oil if the sardines weren’t already in olive oil. Salt & pepper. Mix and mash lightly with a fork. Spoon on to toast with tomato slices and eat like bruschetta. Capers would be sensational if you have any. If you like you can fry the bread in the olive oil or some ghee instead then sprinkle with salt flakes before topping. The crunch helps with the taste and texture of sardines.

3. My favourite way to eat sardines is broiled with onion, garlic, tomatoes, thinly sliced fennel, olive oil, a splash of white wine, chilli and topped with fresh basil and lemon juice. You can serve with toast or rice cakes. You can find the full recipe in my Food Freedom Hashimoto’s Edition program.

Sardine Shopping tips

Stick with Extra Virgin Olive Oil or spring water, not the vegetable oil which would negate the omega 3 content. I find spring water the least fishy but if you’ve been reading my blogs for long enough you know how I feel about Extra Virgin Olive Oil so I usually get the Brunswick EVOO if they are on special or the Deep Cove in spring water if I’m on a budget. These are both available at Woolies.

The only downside is the tin which will be lined with BPA, although there are BPA free options found online and in health food stores. Nuri, The Stock Merchant, Wild Planet, Good Fish and Oritz come in glass jars. But bear in mind that the price increases to $5-$10 per jar/tin, usually they do come with a larger serving though. BPA is an endocrine disrupter so it affects thyroid hormone production, transportation and metabolism. I have mostly eliminated BPA, BPS and BPF (just as bad as their better known cousin) from my environment but tinned food is a tricky one. I limit use of them and ensure I get BPA free tomato tins for example. I try to use dried legumes and only resort to tinned when I really need something quickly, probably once per month. So I’m ok with using BPA lined sardine and wild caught salmon tins a couple of times per week because I know my overall exposure is so low.

To note

The only potential downside to sardines is that for those with histamine sensitivity, they are quite high in histamines. Depending on your level of tolerance, divide a tin to spread out your load and combine with other low-histamine proteins 50/50 within a meal. If you are having trouble with tolerating histamines you probably need some support from an expert as it can be complex.

Finally

If you live with Hashimoto’s, it’s easy to be swept up in the idea that healing requires expensive powders, rigid rules, or the latest nutritional darling. But often, the most supportive foods are the ones that have been quietly feeding people well for generations. Sardines offer an incredibly convenient, sustainable and nutritionally impressive option for those of us with Hashimoto’s. With ample protein, Omega 3 fatty acids and thyroid/skin/bone nourishing minerals, sardines deserve a chance to make it onto your regular meal rotation.

Food freedom, especially with Hashimoto’s, isn’t about chasing perfection or fearfully micromanaging every bite. It’s about choosing foods that support you without turning eating into a full-time job. It’s a way of eating I teach inside my Food Freedom for Hashimoto’s program, one that makes room for both nourishment and real life. Sometimes that looks like a beautiful, slow-cooked meal you spent hours lovingly preparing. And sometimes it looks like a tin of sardines on toast.

So I’m waving the sardine banner. Give them a chance!