49p snack with 'more calcium than milk' good for heart, brain and bones

49p snack with 'more calcium than milk' good for heart, brain and bones It may not be the first thing that comes to mind, but the food is nutrient-rich and budget-friendly Most people know that milk is one of the top choices for boosting their calcium intake. But there's a superfood snack, available for as little as 49p, that could prove far more beneficial. There's no need to raid the fridge for a calcium hit, as this surprisingly nutrient-packed food can be kept right there in your kitchen cupboard. While a cup of milk contains an average of 300mg of calcium, a 100g tin of drained sardines with bones can pack almost 400mg of calcium. That figure accounts for roughly half of the daily calcium requirement for most adults. According to the NHS, adults aged 19 to 64 and over need 700mg of calcium per day. However, taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea. For those who are lactose intolerant, increasing your sardine intake could be a brilliant way to get calcium without worrying about dairy. Tins of sardines are widely available in most supermarkets, with Aldi currently stocking a pack for just 49p. If you go for canned sardines in oil, a 60g serving provides 240mg of calcium. A 50g serving of sardines in brine, meanwhile, contains 340mg of calcium. Why is calcium good for you? Calcium is a vital mineral that plays a key role in building and maintaining strong bones and teeth. It also supports a range of other bodily functions - including those of the heart and brain. Calcium is the body's most abundant mineral and plays a vital role in developing strong, healthy bones. It works in tandem with other minerals to form hard crystals that bolster bone density. When calcium levels fall too low, it can lead to osteoporosis, a condition that weakens bones and significantly raises the risk of fractures. Calcium is equally important for heart health, helping it to beat regularly, manage blood pressure, and control blood clotting. Those whose diets lack sufficient calcium face a greater risk of developing high blood pressure. It also supports healthy blood flow by relaxing and tightening blood vessels, ensuring the brain receives the energy it requires, while also regulating neurotransmitters and aiding memory formation. When the body's calcium balance is disrupted, it can trigger neurodegeneration and a range of brain disorders, including Alzheimer's, Parkinson's, and Huntington's disease. Low calcium levels in the bloodstream may also bring about neurological and psychological problems such as confusion, memory loss, and depression. For calcium to be properly absorbed by the body, vitamin D is essential. Fortunately, sardines are also packed with vitamin D, making them an outstanding superfood to turn to during the dark, chilly winter months. Sardines are a fantastic source of healthy fats, including omega-3s, an essential nutrient that the body is unable to produce by itself. This form of unsaturated fat lowers the risk of heart disease, and can reduce triglycerides, blood pressure and the likelihood of blood clots. Some studies even suggest that consuming more omega-3s could help cut the risk of dementia and Alzheimer's disease. What are some tasty ways to eat sardines? Sardines are a nutritious and wallet-friendly fish that can be enjoyed in a number of ways, particularly if eating them straight from the tin isn't your thing. You can tuck into them straight from the can, throw them into pasta dishes, or use them as a flavoursome filling for tacos or sushi. Simply mash sardines with a squeeze of lemon juice and a pinch of black pepper, then spread the mixture onto wholegrain toast. Alternatively, try tossing sardines into a fresh green salad for a wholesome lunch. For a Mediterranean twist, stir sardines into your favourite pasta dish. Another mouth-watering option is to blend sardines with cream cheese, garlic and fresh herbs to whip up a rich and delicious spread.