Nutri Courses

Advisory

Sardines

Sardines are small, oily fish that are rich in several important nutrients. They are one of the best sources of omega-3 fatty acids, which are beneficial for heart and brain health. Sardines are also an excellent source of vitamin B12, which is essential for the health of the nervous system and the production of red blood cells. Furthermore, they contain a significant amount of proteins, which are necessary for tissue growth and repair.

Sardines are also rich in minerals such as calcium, iron, and selenium. Calcium is important for bone and dental health, while iron helps transport oxygen throughout the body. Selenium is a powerful antioxidant that protects cells from damage. Additionally, sardines are one of the few foods that provide a natural source of coenzyme Q10, which is important for energy metabolism and heart health.

Good day,

I have a question regarding the oxidation of omega-3 in the body: I have learned from several sources that it is advisable to consume them together with polyphenols, which reduce/suppress oxidation in the body. A specific example - sardines: it seems to me that the best option would be sardines in extra virgin olive oil, where I would also consume polyphenols present in the oil. Is my reasoning correct?

Thank you

Omega-3 fats are sensitive to oxidation and can quickly succumb to it under unsuitable conditions. This process can be significantly slowed by storing Omega-3s in a cool environment and without exposure to light, and the presence of antioxidant substances has a crucial influence. However, individual antioxidants boast different effects. In recent years, the influence of polyphenols has been frequently cited, with an interesting source being olive oil (unrefined). If you aim to intake Omega-3 from food, combining fish with high-quality olive oil makes sense. However, keep in mind that you will not have a guarantee that the manufacturer has indeed used high-quality olive oil, that is, with a sufficient content of polyphenolic substances.

Questions answered by

Mgr. Martin Jelinek
Lecturer and author of the educational system

Mgr. Martin Jelínek has been systematically involved in nutrition education since 1999. He is the founder of ATAC, the educational company behind NutriCourses, and the author of an educational system focused on nutrition, healthy lifestyle, and the practical application of nutrition knowledge.

He graduated from the Faculty of Science at Masaryk University in Brno. Throughout his professional career, he has combined nutrition, education, and the practical application of acquired knowledge. His educational system also includes the ZOF (Zone of Optimal Functioning) learning application, where students turn theory into practical work with meal plans.

In 2007, he launched the first intake of a six-month course focused on the education of nutrition advisors. Over time, this course became the foundation for the further development of the educational system and a range of specialised courses.

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