Why do I eat sardines regularly? Sardines scientifically support the adrenal glands. This is where cortisol and adrenaline is produced. So it is important as an athlete to nourish the adrenals…. and here is where sardines come in!
- Nutritional Value for Active Recovery:
Sardines are a nutritional goldmine, ideal for pickleball players looking to optimize performance and recovery. These tiny fish are rich in essential nutrients, particularly omega-3 fatty acids, which are known for their anti-inflammatory properties and brain health benefits. Reduced inflammation supports faster muscle recovery, sharper focus during play, and better endurance—all critical for pickleball enthusiasts. - Omega-3 Fatty Acids for Adrenal Health:
Omega-3 fatty acids in sardines not only combat inflammation but also help regulate neurotransmitters like serotonin. This regulation promotes better sleep and adrenal balance, essential for players recovering from the physical and mental demands of the game. Quality sleep enhances the body’s ability to manage stress, recover from exertion, and maintain energy levels for peak performance. - Anti-inflammatory Properties: Chronic pain can often be associated with inflammation. Sardines contain anti-inflammatory compounds, such as omega-3s and vitamin D, which may help alleviate inflammation and reduce pain symptoms. Incorporating sardines into an overall balanced diet that includes other anti-inflammatory foods may provide benefits for pain management.
- Protein Content: Sardines are a good source of protein, which is crucial for muscle repair and growth. Regular consumption of protein-rich foods like sardines can support muscle health and potentially enhance sexual function.
- Mineral Content: Sardines contain important minerals such as magnesium and zinc. Magnesium is known to promote relaxation and may contribute to better sleep quality. Zinc is essential for reproductive health and has been linked to improved sexual function and libido.
Sartuna
This recipe allows you to enjoy the benefits of sardines without the strong taste. I have not tried it with canned salmon I think it may be too much of a contrast of flavors. Probably any white fish would work. It is delicious and energizing I hope you like it also!
Ingredients
- 1 can (3.75 oz) sustainably sourced sardines (drained)
- 1 can (5 oz) sustainably sourced tuna (drained)
- 1 tablespoon capers
- 1/2 cup chopped onion
- 1/3 cup organic mayo
- 1/2 cup chopped celery
- 1 teaspoon Dijon mustard
- 4 teaspoons raw apple cider vinegar
- 1 tablespoon extra virgin olive oil
- 1/2 tsp sea salt
- 1/2 tsp black pepper
- Drain and add a can of the sardines and tuna into a mixing bowl, breaking them into bite-sized pieces.
- Add capers, onion, and celery. Mix gently to combine.
- In a small bowl mix together the Dijon mustard, organic mayo, apple cider vinegar, salt, pepper and olive oil until emulsified.
- Mix the dressing over the sardine and tuna mixture. Stir gently to coat everything evenly.
You can enjoy this healing sartuna straight out of the fridge or with so many thing like on top of pasta, sprouted grain bread, and air fried wrapped in an organic flour tortilla with hot sauce.
