Because the body converts all dietary sources of vitamin A into retinol, 1 mcg of physiologically available retinol is equivalent to the following amounts from dietary sources: 1 mcg of retinol, 12 mcg of beta-carotene, and 24 mcg of alpha-carotene or beta-cryptoxanthin.
The body needs more omega-3 than omega-6 to reduce the risk of heart disease and inflammation. Since olive oil is higher in omega-3 than other oils, sardines in olive oil contain more omega-3 than sardines in water; however, the sardines in water are still the better option with lower amounts of cholesterol and fat.
Sardines can add selenium, potassium and vitamin B-12 to your diet. Photo Credit Stockbyte/Stockbyte/Getty Images. Sardines most often are available canned in oil, water or a flavored sauce, such as tomato or mustard sauce.You can eat these small fish on their own, or use them in pasta dishes, dips, salads and casseroles. These highly nutritious fish can be a regular component of an overall balanced diet.one Health. Each 3-ounce serving of sardines provides 325 milligrams of calcium, or 33 percent of the daily value based on a 2,000-calorie diet. Calcium is an essential mineral for building and maintaining strong bones, and canned bony fish, such as sardines, are non-dairy sources of calcium.