Introduction

Sardines are a commonly eaten variety of small fatty fish that typically migrate to the coastline in large groups. It is commonly found preserved in tinned and canned forms and is conveniently available in supermarkets.  

What should and should not be eaten must be one of the most common doubts faced by pregnant individuals to safeguard both maternal and foetal health. Nutrition is one of the most important factors to be mindful of in pregnancy, as this not only affects the health of the pregnant individual but also has direct implications on fetal health and development. 

Knowledge gaps, diet philosophies and varying advice surrounding pregnancy make it difficult for people assigned female at birth to decide what to include in their diet. Fish and other seafood are often avoided in pregnancy due to concerns about mercury content. A serious knowledge gap on the necessity of omega-3 fatty acids like DHA exists, as most people assigned female at birth are unaware of the types of fish that could provide a good source of DHA while having minimal mercury content.¹ 

Sardines are said to be safe in pregnancy and are even associated with numerous health benefits for the foetus and the birth parent. Sardines are rich in vitamins, minerals, protein, and omega-3 fatty acids and can be advantageous to pregnant individuals and their foetuses. 

Nutritional composition of sardines

Sardines are a rich source of various beneficial nutrients that can help contribute to healthy foetal growth and development while also aiding maternal health. The most common nutrients found in sardines include: 

Protein

100 g of cooked sardines contains 24.6 g of protein.² In a study carried out to evaluate the protein content of different fish sources, such as anchovies, canned sardines, and mackerel, rats fed with a steady diet of canned sardines ended up with the highest mean body weight compared to other groups, proving sardines to be a rich protein source.³ Arginine and taurine are two of the most commonly found amino acids in sardines. 

Omega-3 fatty acids 

There are two main types of omega-3 fatty acids that aid different essential bodily functions, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). In 100 g of cooked sardines, there are 0.473 g and 0.509 g of EPA and DHA, respectively, which is a significant amount compared to any other type of fish.²

Vitamins 

Sardines are also a rich source of vitamins and contain vitamin A (32 g), vitamin B (8.9 g) and vitamin D, including D2 and D3, (4.8 g) in 100 g of cooked sardines.²

Minerals 

Calcium, potassium, magnesium, iron, zinc, selenium, and phosphorus are some of the commonly found minerals in sardines.² 

Health benefits for pregnant individuals

Due to the rich, nutrient-dense nature of sardines, it is extremely beneficial for pregnant individuals. Some of the health benefits of sardines for pregnant individuals include: 

Foetal development support

Omega-3 fatty acids in sardines, especially DHA, are essential in the cognitive function and brain development of the foetus. Choline, which can also be sourced from sardines, is crucial in the foetal spinal cord development, while iron and zinc content can benefit the foetal immune system.⁵ 

Prevention of gestational diabetes

As sardines is a variety of fatty fish that is rich in EPA and DHA, it is an excellent nutrient-dense food choice to keep gestational diabetes at bay. The most crucial part of maintaining a stable blood glucose level is following a balanced diet with more fibre and protein-rich options. Intaking sardines can help in feeling fuller due to their fatty nature and abundance in protein, and hence control sugar and carbohydrate intake in pregnant individuals with gestational diabetes.⁴ Excessive pregnancy cravings for sugary and starchy foods can also be avoided by following a protein and healthy fat-heavy diet, including fatty fish like sardines. 

Cardiovascular health for the mother

Calcium is an essential nutrient in cardiovascular biochemical pathways due to its role being a signalling ion and is important in myocardial contractility. Blood pressure and lipid profile are normalised by the sardine’s omega-3 fatty acid content. Moreover, nutrients such as potassium, magnesium, zinc and niacin in sardines are also said to have blood pressure-lowering capabilities aided by their property of improving levels of circulatory lipids and lipoproteins, and hence improving cardiovascular health.2 Amino acids, such as arginine and taurine, that are found in sardines can also help in maintaining cardiometabolism and contribute to blood pressure stability and vascular health. The high level of iron in sardines can also contribute to good cardiovascular health, as one of the most common risk factors for cardiovascular diseases, such as coronary artery disease, heart failure and pulmonary hypertension, is iron-deficiency anaemia.² 

Bone health

Due to its rich calcium content, sardines are highly beneficial for bone health. Around 99% of the body's calcium is contained in bone tissue. Other minerals, such as magnesium and phosphorus, along with vitamin D, are also key nutrients in maintaining healthy bone metabolism.² 

Considerations and precautions

Allergies and sensitivities must be taken into consideration before planning your pregnancy diet, as it directly impacts the health of both the birth parent and the foetus. If you generally have a seafood allergy or are allergic to sardines, their consumption must be avoided. 

The biggest concern that is commonly discussed in the consumption of seafood and fish in pregnancy is their mercury levels. This is why opting for smaller and younger fish, such as sardines, can be safer, as they get comparatively less time to accumulate mercury in their tissues. Different global guidelines on fish consumption in pregnancy consistently state that it is safe to consume two portions of oily fish like sardines per week.⁶ Additionally, ensuring to fully cook sardines and any type of meat before consumption is also essential to get rid of any disease-causing bacteria and parasites. 

It's always best to consult with a healthcare provider or your gynaecologist before you incorporate anything into your diet that is commonly not advisable for pregnant individuals. It is better safe than sorry, especially when it comes to not just your health but nurturing your little one’s development. 

FAQs

Are sardines safe to eat during pregnancy?

Yes, sardines are generally safe to eat during pregnancy. They are a rich source of essential nutrients like protein, omega-3 fatty acids, and various vitamins and minerals, which can support the health of the birth parent and foetus.

What nutrients do sardines provide that are beneficial during pregnancy?

Sardines are packed with protein, omega-3 fatty acids (particularly DHA and EPA), calcium, iron, vitamin D, and B vitamins. These nutrients play crucial roles in fetal development, bone health, immune function, and overall well-being during pregnancy.

Can sardines help prevent gestational diabetes?

Sardines contain nutrients like omega-3 fatty acids and protein, which can help regulate blood sugar levels and reduce the risk of gestational diabetes. Additionally, they have a low glycemic index, making them a suitable option for pregnant individuals concerned about blood sugar control.

How can sardines benefit fetal development?

The omega-3 fatty acids found in sardines, particularly DHA, are essential for fetal brain and eye development. Adequate intake of omega-3s during pregnancy has been associated with improved cognitive function and visual acuity in infants.

Are there any risks associated with eating sardines during pregnancy?

While sardines are generally safe for pregnant women, it's essential to be mindful of mercury levels. Sardines typically have lower mercury levels compared to larger fish species, but it's still advisable to consume them in moderation and choose sustainably sourced varieties.

Summary

Sardine is highly beneficial during pregnancy as it is rich in nutrients such as proteins, omega-3 fatty acids, vitamins and minerals. Some of the many health benefits of this small fatty fish include fetal brain and cognitive development, cardiovascular health enhancement of the birth parent, gestational diabetes prevention and bone health strengthening. 

Due to the mercury content in fish, it is advised to consume sardines in moderation to ensure all the essential nutrients are taken adequately while keeping risk factors at a minimum. 

All in all, it is vital to maintain a balanced nutrition and healthy lifestyle during pregnancy due to increased sugar and carbohydrate cravings. Incorporating more proteins and healthy fats in your diet is important to prevent gestational diabetes and keep your blood pressure at a healthy level.