Add super sardines to keep your diet zesty

Sardines have always been the staple seafood of Malayalees. 'Chala' or 'mathi' in local parlance, the health benefits of the fish rich in Omega-3 cannot is well-known. Sardines thrive in abundance in waters at a depth of about 10 to 20 metres.

Sardines are a protein storehouse, rich in Vitamin A, D, and B 12. They are ideal heart and brain food. Regular intake of sardines builds up good cholesterol and it has been proved that the Omega-3 fatty acids keep heart diseases at bay and rein in high blood pressure. It, in fact, acts as a catalyst in lowering blood pressure.

The fish is long and slim and is completely scaly. They breed the most during the monsoon months of June and July. Curiously enough, they lay eggs only once in their lifecycle. Each female of the species lays about 50,000 eggs a season. They feed mostly on phytoplankton and zooplankton. They feed on prawn larvae, fish eggs, algae and dead and decaying plant life. Once the monsoon comes, large shoals of sardines migrate from the deep seas to the closeness of the shores.

The sardine’s rich oil content is what hastens its decay. Apart from its edible property, sardines are brought in for oil extraction. Boats are given a coating of sardine oil to keep them in shape and to preserve the wood. The oil is a great base in the cosmetics industry where it’s used in the making of nail polish and lipstick. It has a strong presence in certain paints and also finds place in the making of certain ornaments.

Make sardines a part of your daily diet. You can fry, grill or bake them. They are fine for curries. Sardines can also be marinated, wrapped up in plantain leaves and pan-grilled, which becomes the Kerala-special 'mathi pollichathu.'