Sardines

Sardines are rich in protein, vitamin D, vitamin B12, calcium, iron, and selenium, and help in maintaining bone health, producing blood, and improving immunity. They also contain unsaturated fatty acids such as DHA and EPA, which support brain and nerve function, have anti-inflammatory effects, and contribute to preventing blood clots. Furthermore, sardine's vitamin D supports calcium absorption and improves immunity, while it's vitamin B12 maintains nerve and blood health. They also have selenium which has antioxidant properties and is effective in protecting cells.
A good way to cook calcium-rich sardines is to eat them with the bones. Boiling them in vinegar softens the bones and increases calcium absorption. In addition, combining sardines with ingredients that contain vitamin C, such as grated daikon radish, promotes iron absorption.

Sardines contain a lot of blood and spoil easily, so upon purchasing them, remove the internal organs, wash the fish well, and wrap them in plastic wrap before storing. They will last for about 2 days in the refrigerator and up to 2 weeks in the freezer.

Sardines have soft flesh, so when removing the internal organs, they are prepared by way of "hand opening" technique. This process involves removing the innards and head, rinsing the fish thoroughly with water, then inserting your thumb between the bone and flesh and rubbing your finger alongside the bone to separate the flesh from the bone.