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.
Here are 20 surprising health benefits of sardines I wish I knew earlier: Just 3 oz. of sardines provides 23 grams of protein. Sardines are an excellent source of EPA and DHA, which are two fatty acids that studies show the body uses to reduce inflammation. Inflammation is at the root of most diseases.