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Sardines are rich in vitamins and minerals. A small serving of sardines once a day can provide 13 percent of vitamin B2; roughly one-quarter of niacin; and about 150 percent of the recommended daily value of vitamin B12. All B vitamins help to support proper nervous system function and are used for energy metabolism, or converting food into energy. Also, sardines are high in the major minerals such as phosphorus, calcium, potassium, and some trace minerals including iron and selenium. Sardines are also a natural source of marine omega-3 fatty acids, which may reduce the occurrence of cardiovascular disease. Recent studies suggest that regular consumption of omega-3 fatty acids reduces the likelihood of developing Alzheimer's disease. These fatty acids can also lower blood sugar levels. They are also a good source of vitamin D, calcium, vitamin B12, and protein.
Because they are low in the food chain, sardines are very low in contaminants such as mercury, relative to other fish commonly eaten by humans.