Protein
Sardines
9/10 Strong evidence
Small oily fish that combine the EPA/DHA profile of larger fatty fish with vitamin D, calcium, and a very low mercury burden.
Active compounds
-
EPA and DHA
Compete with arachidonic acid; precursors to resolvins that actively resolve inflammation
-
Vitamin D
Immunomodulator; supports regulatory T-cell function
Helps with
Practical tips
- Preparation
- Canned in olive oil or water; eat the soft bones for calcium
- Recommended amount
- 1 tin (3-4 oz) 2-3 times weekly
- Absorption
- Among the lowest-mercury fish — short food chain and small size
- Cautions
- High purines; people with active gout should moderate intake