Thought Beef Was the "King" of Iron? Turns Out This Humble Fish Beats It — and Helps Lower Blo.od Fat and Blood Pressure

Iron is an essential mineral that supports the production of hemoglobin—a protein in red blood cells responsible for transporting oxygen throughout the body. Iron deficiency can lead to fatigue, weakened immunity, and anemia. When thinking of iron-rich foods, most people immediately think of beef. However, there’s a humble, widely available fish in Vietnamese markets that actually contains more iron: sardines.

According to the U.S. National Institutes of Health, 100g of sardines contains 2.9mg of iron, while the same amount of beef provides 2.6mg.

Want to Lower Blood Fat and Blood Pressure? Eat Sardines

In addition to iron, sardines are rich in omega-3 fatty acids. According to the USDA FoodData Central, 100g of sardines contains approximately 1,463mg of omega-3s.

Health magazine reports that omega-3s have strong anti-inflammatory and antioxidant properties. They help improve blood flow and support vascular function. Omega-3s have also been shown to reduce blood triglyceride levels while boosting HDL (high-density lipoprotein), commonly known as "good cholesterol." These benefits collectively contribute to lowering overall blood lipids, stabilizing blood pressure, and reducing the risk of cardiovascular disease.

Health magazine also cited a study supporting this conclusion. The study focused on people with prediabetes, all of whom followed a blood-sugar-controlled diet. However, one group consumed an additional 200g of sardines per week. After one year, this group showed significantly better improvements in triglycerides, blood pressure, and HDL cholesterol compared to the control group.

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Try a New Dish with Sardines

In Vietnam, sardines are often cooked in soups, grilled, stewed, or fried. However, this versatile fish can also be used in lighter dishes—like Greek Sardine Salad, a protein-rich, nutritious meal that’s easy to prepare.

Ingredients:

• 3 tablespoons lemon juice

• 2 tablespoons extra virgin olive oil

• A few cloves of garlic, minced

• 2 teaspoons dried oregano

• ½ teaspoon ground black pepper

• 3 medium tomatoes, cut into large chunks

• 1 large cucumber, chopped

• 1 can (or 1 cup) cooked chickpeas, drained

• ⅓ cup crumbled feta cheese

• ¼ cup thinly sliced red onion

• 2 tablespoons sliced olives

• 2 cans sardines (115g each), in olive oil with bones, drained

Instructions:

1. In a large bowl, whisk together the lemon juice, olive oil, garlic, oregano, and black pepper.

2. Add the tomatoes, cucumber, chickpeas, feta cheese, red onion, and olives. Gently toss to coat with the dressing.

3. Plate the salad and top with the sardines. Serve immediately.

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Notes:

• If using fresh sardines, you can substitute them for canned. After cleaning, coat lightly in flour and pan-fry in olive oil until golden.

• To choose fresh sardines: look for a clean, fresh smell (not fishy), bright eyes, firm flesh, and shiny skin.

This underappreciated fish is not only an iron powerhouse but also a heart-friendly addition to your diet.