Anti-Inflammatory
Sardines
High omega-3s reduce inflammatory eicosanoids. CoQ10 supports mitochondrial function. Low mercury due to small size and short lifespan.
Mechanism of Action
High omega-3s reduce inflammatory eicosanoids. CoQ10 supports mitochondrial function. Low mercury due to small size and short lifespan.
Active Compounds
Therapeutic Applications
Serving Size & Preparation
Recommended Serving Size
3.5oz (100g) 2-3x/week
Preparation Guidelines
Canned with bones (calcium boost) or fresh grilled. Water-packed or olive oil packed
Synergistic Combinations
These foods and compounds enhance the therapeutic effects of Sardines:
Additional Notes
One of the most sustainable fish choices, extremely low mercury
Safety Information
Contraindications
Gout (high purine), fish allergy
Quick Facts
Evidence Level
Related Foods
Wild-Caught Salmon
EPA/DHA compete with arachidonic acid in inflammatory pathways, producing anti-inflammatory resolvins and protectins. Astaxanthin neutralizes ROS.
Extra Virgin Olive Oil
Oleocanthal inhibits COX enzymes like ibuprofen. Oleic acid reduces inflammatory markers (CRP, IL-6). Polyphenols activate Nrf2 pathway.
Green Tea
EGCG inhibits NF-ÎșB and MAPK pathways, reducing inflammatory cytokines. Increases antioxidant enzyme activity. L-theanine promotes alpha brain waves.