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 are a type of small oily fish. They are often sold canned and are rich sources of omega-3 fatty acids, vitamin D, calcium and protein.Canned sardines have their heads removed and are cooked by steaming or deep-frying.They are then dried and packed in vegetable oil, brine or sauce. A typical water-packed can of sardines contains around 140 calories, 20 grams of protein and 7 grams of fat. Sardines packed in oil contain more fat and calories.ew foods provide vitamin D, and canned sardines are one of them. This vitamin is synthesized in the skin during exposure to sunlight; however, people living in areas away from the equator or who do not expose themselves frequently to the sun, may become deficient in this vitamin.