Sardines (Sardina pilchardus, Sardinops sagax)

Sardines are warming, moistening, and nutrient-dense, supporting the bones, nerves, thyroid, and skin. Rich in omega-3s, calcium, and vitamin D, they replenish core vitality, reduce inflammation, and promote hormonal and neurological health. Best suited for catabolic and thermic types needing deep, compact nourishment.

Monograph of

Sardines (Sardina

pilchardus, Sardinops sagax)

• Family

  Animal-derived (oily saltwater fish, Clupeidae family)

• Taste

  Salty

  Umami

  Slightly sweet and oily

  Sometimes astringent if smoked or canned in brine

• Season

  Traditionally consumed year-round, often preserved by canning, drying, or salting

  Peak harvest varies by region but often late summer to fall

• Qualities

  Heavy

  Moistening

  Warming

  Stable

  Dense and slightly oily

• Suitability

  Excellent for catabolic and thermic types needing deep nourishment

  Can be heavy for anabolic or damp types unless consumed in small portions or paired with bitters

  Supportive during pregnancy, recovery, or developmental stages

• Indicated Tissue States

  Tissue states show what’s happening at the tissue level — whether things are too dry, too tense, too inflamed — and what foods or herbs can help fix that. Sardines (Sardina pilchardus) is best indicated for tissue states involving:

  Dry / Atrophy – restores moisture and protein

  Cold / Depression – deeply warming and stabilizing

  Wind / Tension – grounding

  Use with caution in Damp / Relaxation or high cholesterol states unless needed therapeutically

• Affinities

  Affinities are the targeted tissues that a substance acts on after the release of chemicals. Sardines (Sardina pilchardus) has an affinity for:

  Brain and nervous system

  Bones and joints

  Blood and marrow

  Endocrine system (especially thyroid)

  Skin and connective tissue

• Chemical Constituents

  Omega-3 fatty acids (EPA & DHA)

  Vitamin D, B12, calcium, phosphorus, selenium, iodine

  High-quality protein

  Coenzyme Q10 (CoQ10)

  Cholesterol (useful in hormone production)

• Nutritional Value

  (per 3 oz canned with bones)

  Calories: ~180 kcal

  Protein: ~22g

  Fat: ~10g (mostly omega-3s)

  Calcium: ~30–35% DV

  Vitamin D: ~70–100% DV

  B12: ~130% DV

  Selenium: ~80% DV

  Omega-3s: ~1.3–1.5g

• Preparation Methods

  Traditionally grilled, baked, smoked, or canned in olive oil, water, or brine

  Best consumed with acids (lemon, vinegar), bitters, or pungent herbs for balance

  Small bones are soft and edible, providing a rich calcium source

Note: To find out which foods and dosages are best suited for your body type, please take the Body Type Quiz to detect any current imbalances and consult a traditional whole-person health practitioner (like myself) for personalized support and recommendations.

Medicinal Actions of

Sardines (Sardina

pilchardus, Sardinops sagax)

• Nervous system

  Neuroprotective – DHA-rich, supports cognition and mental clarity

  Mood stabilizer – omega-3s support serotonin regulation

  Nerve sheath builder – B12 and omega-3s promote nervous tissue repair

• Muscuskeletal System

  Bone builder – rich in bioavailable calcium, phosphorus, and vitamin D

  Joint support – omega-3s reduce joint inflammation

  Muscle maintenance – high-quality protein supports strength and recovery

• Circulatory System

  Anti-inflammatory – omega-3s reduce arterial inflammation and clotting risk

  Cholesterol balancer – increases HDL, reduces triglycerides

  Blood pressure stabilizer – promotes vascular relaxation (mild)

• Endocrine/Energy System

  Thyroid supporter – iodine and selenium support hormone synthesis

  Hormone tonic – healthy fats and cholesterol aid steroid hormone production

  Adrenal nourisher (mild) – replenishes key micronutrients for stress resilience

• Immune/Lymphatic

  Immune modulator – selenium and omega-3s calm chronic inflammation

  Anti-fatigue – B12 and CoQ10 support energy and immunity

• Digestive System

  Nourisher – deeply nourishing for long-term recovery and strength

  Easy to digest (cooked) – especially beneficial in weak or recovering digestion

• Skin/Integumentary System

  Skin restorative – improves hydration, barrier integrity, and elasticity

  Hair and nail nourishment – protein, fats, and trace minerals promote growth

• References

  USDA Nutrient Database

  Journal of the American College of Nutrition – Sardines & Cardiovascular Health

  Bauman College – Food as Medicine Curriculum

  Weston A. Price Foundation – Traditional Seafood Use

  Herbal Academy – Nutrient-Dense Animal Foods