Health benefits of canned sardines with oregano

Sardines are full of omega-3 fatty acids, protein, and vital nutrients, while oregano provides powerful antioxidants, anti-inflammatory compounds, and antimicrobial properties. Together, this duo becomes a rich combination of health-boosting nutrients. Let's take a deeper look at why they are a perfect match.

Canned sardines with oregano are not only a delicious and convenient dish, but also an excellent source of health.

1. Increasing antioxidant levels

Sardines are rich in omega-3 fatty acids, selenium and vitamin D, which help fight oxidative stress, protect cells and reduce the risk of heart disease and cancer . Oregano, in turn, is a real source of antioxidants - carvacrol, thymol and rosmarinic acid protect cells from free radical damage. Together, these components reduce inflammation and oxidative stress even more effectively.

2. Improving heart health

Known for its heart-healthy omega-3 fatty acids, sardines lower triglycerides, inflammation and improve cholesterol levels. Adding to these properties, oregano improves blood circulation, reduces oxidative stress and further strengthens heart health.

3. Immune system support

The vitamins D and selenium contained in sardines strengthen the body's natural defenses. Oregano fights harmful bacteria, fungi and viruses with its antimicrobial properties. The combination of sardines and oregano provides a strong immune defense that helps prevent infections.

4. Improving the digestive system

Sardines are an excellent source of protein and healthy fats that aid in digestion. The calcium and phosphorus they contain support the health of the digestive system. Meanwhile, oregano stimulates bile production, improves fat digestion and naturally supports intestinal microflora.

5. Strengthening bones and joints

Sardines are rich in calcium, phosphorus and vitamin D, which are essential for strong bones and the prevention of osteoporosis. By replenishing manganese and vitamin K reserves, oregano further strengthens bone health.

6. A combination to maintain healthy skin

The omega-3 fats in sardines keep the skin moist, reduce inflammation and help prevent skin problems such as acne or eczema. Oregano antioxidants protect the skin from oxidative damage, promote a youthful appearance and skin cell renewal.

7. Body weight regulation

Sardines are low in calories but high in protein, so they help keep you fuller for longer. Oregano's active compounds, especially carvacrol, can regulate fat storage and boost metabolism. The combination of these ingredients supports healthy weight management.

8. Support of respiratory function

Oregano has long been used to relieve respiratory problems such as coughs or bronchitis. It reduces inflammation in the respiratory tract, and together with the immune-boosting substances in sardines, helps protect the respiratory system.

9. Blood sugar regulation

Sardines help stabilize blood sugar levels by providing protein and healthy fats. Oregano also helps lower blood sugar and improves insulin sensitivity, making this combination beneficial for someone managing or at risk of diabetes.

10. Supporting mental health and cognitive function

Omega-3 fats in sardines have a positive effect on brain health - they improve cognitive functions, reduce symptoms of depression and protect against age-related cognitive decline. Oregano, in turn, reduces stress and improves mood, and the combination supports mental health.

Health benefits of pure oregano

While sardines offer many health benefits, oregano is also a powerful plant with many benefits. Here is an overview of the specific health benefits of oregano:

1. Powerful antioxidant properties

Oregano is full of antioxidants such as carvacrol, thymol, and rosmarinic acid, which help neutralize free radicals and protect the body from oxidative damage. These antioxidants contribute to reducing the risk of chronic diseases such as heart disease and cancer.

2. Antimicrobial effect

Oregano has natural antimicrobial properties, especially due to carvacrol and thymol, which can fight harmful bacteria, fungi and viruses. These properties help fight infections, maintain gut health, and boost the immune system.

3. Anti-inflammatory effect

Oregano contains anti-inflammatory compounds that reduce swelling, pain and inflammation in the body. It is useful for arthritis, joint pain and chronic inflammation.

4. Respiratory support

Oregano is traditionally used to relieve respiratory disorders such as coughs, bronchitis and colds. It acts as a natural decongestant, reduces inflammation in the airways and supports overall respiratory health.

5. With the help of the digestive system

Oregano stimulates the production of bile, which improves fat digestion and supports overall digestive health. It can also help prevent bloating, indigestion and other digestive problems.

6. Strengthening the immune system

Oregano strengthens the immune system with its antiviral and antimicrobial properties. It helps fight disease by acting against harmful pathogens and promoting a healthy immune response.

7. Blood sugar regulation

Oregano can help lower blood sugar and improve insulin sensitivity, making it beneficial for those with diabetes or those at increased risk of developing the disease.

8. Maintaining bone health

Oregano contains calcium, iron and manganese, minerals that are essential for strong and healthy bones, helping to prevent diseases such as osteoporosis.

9. Weight management and metabolism

Oregano supports metabolism by promoting fat burning and regulating fat accumulation. Its active compounds, especially carvacrol, help support a healthy weight and metabolism.

10. Potential prevention of oncological diseases

Oregano contains bioactive compounds, particularly carvacrol, which has been studied for its ability to inhibit the growth of cancer cells and promote apoptosis (programmed cell death), providing potential protection against cancer.

 

Trusted sources were used for this article on the health benefits of sardines and oregano:

Omega-3 fatty acids and heart health

• American Heart Association www.heart.org (AHA)

Selenium, vitamin D and antioxidant benefits

• Harvard TH Chan School of Public Health www.hsph.harvard.ed

Anti-inflammatory and antimicrobial properties of oregano

• National Library of Medicine

Bone and joint health

• International Osteoporosis Foundation www.osteoporosis.foundation (IOF)

Digestive health

• Mayo Clinic www.mayoclinic.org

Immune system support

• Cleveland Clinic

Mental health and cognitive function

• National Institute on Aging www.nia.nih.gov (NIA)

Skin health

• American Academy of Dermatology www.aad.org (AAD)

Weight management and metabolism

• Centers for Disease Control and Prevention www.cdc.gov (CDC)

Blood sugar regulation

• American Diabetes Association www.diabetes.org (ADA)

Potential anticancer benefits

• National Cancer Institute www.cancer.gov (NCI)

Respiratory health

• European Respiratory Society www.ersjournals.com (ERS)