By Sue Bedford (MSc Nut Th)
During the menopause women are at a higher risk of osteoporosis due to hormonal changes. Vitamin D and calcium are both important nutrients for bone health
Sardines are a great source of calcium, vitamin D along with omega 3, which is not only good for menopause symptoms but heart health as well. Oily fish like salmon, mackerel, sardines and trout contain beneficial fats that help prevent clots, improve blood triglyceride levels and boost circulation.
Go for wild fish where possible over farmed which can contain a greater fat composition
Omega-3 helps mood, memory and many brain health issues too (low levels of omega-3 have been linked to anxiety and depression), but most of us are deficient and as our bodies cannot make much omega 3, we need to obtain it from food. Oily fish such as sardines, wild salmon, herring and mackerel are fantastic sources of omega 3 fatty acids and meat, eggs, cheese (from grass fed animals), avocado and nuts and seeds are good sources too.
Easy Omega 3 Sardine Greek salad
If you are able to enjoy fresh sardines even better but if
- 1 block of crumbled feta cheese
- 1/2 thinly sliced red onion
- 2 tablespoons Kalamata olives
- 2 cans sardines with bones, packed in olive oil or water, drained
How to make
Gently whisk the lemon juice, oil, garlic, oregano and pepper in a large bowl and combine. Add the chopped tomatoes, cucumber, feta, onion and olives and mix together. Top with sardines and enjoy!
If you are using fresh sardines, splash a little olive oil into a pan and saute the sardines until cooked. Add seasoning to taste.