Intip Manfaat Ikan Sarden yang Paling Sehat untuk Tubuh.

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admin414 Komentar pada Intip Manfaat Ikan Sarden yang Paling Sehat untuk Tubuh.

Ikan sarden merupakan menu makanan yang sudah tidak asing bagi kebanyakan orang. Selain relatif murah dan mudah didapat, rasanya juga lezat. Namun, tahukah Anda bahwa ada banyak manfaat ikan sarden bagi kesehatan tubuh kita? Untuk mengetahuinya lebih jauh, simak informasi berikut ini.

Ikan sarden tergolong ikan kecil yang keberadaanya banyak ditemukan di laut Atlantik, Pasifik, dan Mediterania. Ikan ini mengandung asam lemak omega-3 dan vitamin D yang tinggi serta merkuri yang rendah. Oleh sebab itu, ikan sarden dianggap sebagai salah satu ikan yang paling sehat untuk dikonsumsi.

Kandungan Nutrisi Ikan Sarden

Manfaat ikan sarden didapat dari kandungan nutrisinya yang sangat baik bagi kesehatan. Dalam 100 gram ikan sarden segar terdapat sekitar 110 kalori. Dari situ, Anda bisa mendapatkan berbagai nutrisi, seperti:

  • Protein
  • Karbohidrat
  • Lemak, termasuk asam lemak omega-3
  • Vitamin, seperti vitamin D, vitamin B12, dan vitamin E
  • Mineral, seperti zat besi, kalsium, magnesium, kalium, dan zinc

Manfaat Ikan Sarden

Berikut ini adalah beragam manfaat ikan sarden yang bisa Anda peroleh:

– Membangun otot tubuh

Ikan sarden adalah sumber protein dan asam lemak esensial yang sangat baik. Kedua nutrisi ini diperlukan untuk membangun otot yang kuat. Protein di sini berperan sebagai bahan utama, sementara asam lemak berperan sebagai sumber energi saat membangun otot.

– Melindungi fungsi otak

Kandungan omega-3 yang tinggi pada ikan sarden bermanfaat untuk menjaga daya ingat dan melindungi fungsi otak. Mengonsumsi ikan sarden secara rutin juga mampu menurunkan risiko Anda mengalami berbagai penyakit kognitif, seperti penyakit Alzheimer dan demensia.

– Menjaga kesehatan jantung

Asam lemak omega-3 pada ikan sarden juga mampu menurunkan risiko terjadinya penyakit jantung karena sifat antiinflamasinya. Dengan kemampuan ini, asam lemak omega-3 bisa mengurangi risiko penggumpalan darah dan menurunkan tekanan darah tinggi.

Memenuhi kebutuhan asam lemak omega-3 juga bisa menurunkan kadar kolesterol jahat (LDL) dan meningkatkan kadar kolesterol baik dalam darah (HDL). Semua ini adalah hal-hal yang dapat meningkatkan kesehatan jantung.

– Menjaga kesehatan tulang

Manfaat ikan sarden berikutnya adalah menjaga kesehatan tulang. Pasalnya, ikan ini termasuk salah satu sumber kalsium dan vitamin D yang baik.

Kedua nutrisi tersebut penting untuk mempertahankan tulang yang sehat dan kuat. Dengan tercukupinya kebutuhan kalsium dan vitamin D harian Anda, Anda akan terlindungi dari berbagai penyakit tulang, terutama yang terkait dengan penambahan usia, seperti osteoporosis.

– Mendukung kehamilan yang sehat

Ikan sarden juga sangat baik jika dikonsumsi oleh ibu hamil. Kandungan omega-3 yang ada pada ikan ini bermanfaat untuk perkembangan otak, tulang, sistem saraf, dan penglihatan bayi di dalam kandungan. Sementara itu, kalsium dapat melindungi ibu hamil dari risiko preeklamsia.

Tips Memilih Ikan Sarden untuk Memaksimalkan Manfaatnya

Dalam memiih ikan sarden, pastikan ikan yang Anda pilih tidak berbau busuk, kulitnya masih berkilau, matanya masih cerah, dan teksturnya juga kokoh. Namun, Anda mungkin lebih banyak menemui ikan sarden dalam bentuk kalengan.

Ikan sarden kalengan yang dikemas dengan minyak zaitun atau air lebih baik daripada yang dikemas dengan minyak kedelai, karena kandungan lemaknya lebih rendah. Selain itu, pastikan juga kaleng ikan sarden yang Anda beli masih dalam keadaan yang baik dan perhatikan tanggal kedaluwarsanya.

Perlu Anda ketahui pula bahwa kandungan garam pada ikan sarden kalengan cenderung tinggi. Maka dari itu, jika Anda sedang mengurangi konsumsi makanan tinggi garam, ada baiknya Anda memilih ikan sarden segar.

Untuk memaksimalkan manfaat ikan sarden bagi kesehatan, Anda bisa mengonsumsi ikan sarden sebanyak 2–3 porsi/minggu. Tidak hanya itu, perhatikan juga cara mengolahnya. Cara terbaik untuk mengolah ikan sarden adalah dengan merebus, memanggang, atau membakarnya.

Beberapa orang dengan kondisi kesehatan tertentu, seperti penyakit ginjal atau asam urat, mungkin perlu membatasi konsumsi ikan sarden. Apabila memiliki pertanyaan terkait konsumsi ikan sarden dan kondisi kesehatan yang Anda miliki, Anda bisa berkonsultasi dengan dokter terlebih dahulu.

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