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Edison Johnson Recreation Center

500 W. Murray Avenue

Durham, NC 27704

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Rachel Fleming


Tel: 919-681-1203



Wednesday and Thursday 5:00-7:00pm

W.D. Hill Recreation Center

1308 Fayetteville St. 

Durham, NC 27707

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© 2019 by Bull City Fit.

  • Jenny Favret, MS, RD, LDN

National Day for Sardines?!

Photo credits: pablo.buffer.com

Fact-check it for yourself if you like but November 24 is “National Sardines Day”! https://nationaldaycalendar.com/national-sardines-day-november-24

Not only are sardines packed with vitamin D and high quality protein but are also a rich source of omega 3 fats, which support healthy eyes and hearts. In addition, omega 3 fats fight whole body inflammation… thought to be the starting point for most diseases.

Furthermore, a September 2018 study published in Pediatric Research, found that eating fatty fish (including sardines) during pregnancy appears to enhance developing brains. Sardines and other so -called “fatty fish” have even been shown to improve asthma symptoms in children (Journal of Human Nutrition and Dietetics, November 2018). So there you have it… this pungent little fish (often referred to as “the superfood of the sea”) really DOES deserve a special day of recognition.

There are of course NO health benefits from sardines unless we actually consume them! For those who don’t already find them to be delicious, consider a slow approach… try at least one bite every few days. Soon you may be ready to grab a tin and call it lunch!

In addition to sardines, here are some other fish to try that are also high in omega 3 fats:

  • Anchovies

  • Herring

  • Mackerel (NOT king mackerel)

  • Salmon (fresh, frozen or canned). Try to choose “wild caught”.

  • Trout

  • Tuna

“But what about the mercury in fish? Should I be concerned?”

This is an important question since certain fish do indeed contain high amounts of this toxic compound. Fortunately sardines and the other fish listed above (with the exception of tuna) are considered to be LOW in mercury, so enjoy these more often. Tuna on the other hand (particularly albacore tuna) does contain higher levels of mercury. For this reason current FDA and EPA guidelines recommend choosing chunk light tuna instead of albacore. Pregnant women and young children are advised to limit tuna to one serving per week.

Be “fish savvy”! Select a variety of low mercury fatty fish throughout the month. And remember… sardines are LOADED with omega 3’s AND they are super low in mercury.


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