Lake Victoria sardine popularly known as “mukene/obufulu” has been ranked as the safest choice of seafood for human consumption, in case you didn’t know.
While eating fish has nutritional benefits, it also has potential risks because of the growing concerns about toxins in the oceans and lakes.
If not checked, consumption of contaminated fish can cause harm to the brain and the nervous system.
According to The United States Food and Drug Administration(FDA), fish can take in harmful chemicals such as mercury from the water and the food they eat, which build up in their bodies over time and can impact humans.
Experts, however, noted that in the families of sea animals, sardines are the best fish choice for consumption since they are rich in nutrients and pose a lower risk of diseases.
Here are five reasons to turn to mukene the next time you crave seafood;
1. Reduce the risk of cancer
Several studies have found that higher ratios of omega-3/omega-6, vitamin B12, and vitamin D are associated with a reduced risk of breast cancer. Consuming sardines would improve this ratio for most women.
Sardines also contain the least amount of Polychlorinated biphenyls (PCBs), compared to other species of fish. PCBs can cause cancer and other harmful health effects.
2. Lower risk of heart disease
Sardines/mukene slow down the growth of plaque in the arteries and slightly lower blood pressure.
When plaques build up in the arteries, the artery walls become thickened and stiff leading to atherosclerosis which may eventually cause a heart attack.
According to the National Institutes of Health(NIH) based in the US, “Omega-3s in sardines is a vital nutrient that’s linked to lower inflammation, risk of dying from heart disease, blood pressure and irregular heartbeats.”
3. Great source of protein for Pregnant Women
Since sardines are more likely to be sustainably caught, they’re a safe choice of protein for pregnant and nursing women.
According to NIH, sardines contain a high content of vitamin B12 which the human body uses for many functions, including making DNA, nerve and brain function, and blood cell formation.
NHI added that a deficiency in vitamin B12 can cause harmful symptoms in pregnant women including chronic fatigue, loss of appetite, constipation, nerve damage, impaired mental function, and anemia.
4. Essential for brain development.
Sardines contain the highest levels of omega-3 and fatty acids EPA and DHA, which are critical for normal brain function and development throughout all stages of life.
Healthline, a health magazine, reckons that a lower level of DHA in the blood is associated with smaller brain size in older adults, which is a sign of accelerated brain aging.
“It is important to make sure you get enough omega-3 fatty acids to avoid some of these detrimental effects on brain function and development,” a report by Healthline read in part.
The health magazine added that additional evidence suggested that Omega -3 may improve other mental health conditions like borderline personality disorder and bipolar disorder.
5. Contain the lowest levels of mercury content
FDA stated that sardines are one of the best fish choices for consumption because they contain the lowest levels of mercury content compared to other types of fish.
The reason is that sardines are small and only eat plankton and not mercury-contaminated fish. They are short-lived, so mercury does not have time to build up in their flesh.
“Large predator fish that are at the top of the food chain typically contain the highest levels of mercury accumulation,” FDA explained.
High levels of mercury can harm the brain and the nervous system.
Additionally, mercury can be especially harmful to fetuses, infants, and children because their bodies are still developing.
Experts have stated that it is important to consume at least two to three servings of sardines in a week for optimal health.
