When it comes to my daily lunch (“pranzo”), I have a not-so-secret habit: I frequently reach for a can of sardines in olive oil. This isn’t just about taste or convenience—though both are great—but is a conscious dietary choice as part of my longevity strategy. On my journey with “La Longevita,” nutrition density is my guiding star.
The Power of Nutrient Density
Nutrient density means how many health-boosting vitamins, minerals, and other beneficial compounds you get per calorie of food (read more here). Foods high in nutrient density—like sardines, eggs, or organ meats—are the ultimate way to give your body what it needs for energy, repair, vitality, and long-term health, all without excessive calories. Optimizing for nutrient density has been linked with lower risk of chronic disease, improved wellbeing, and potentially greater longevity.
Why Sardines? And Why With Bones and Skin?
Sardines are one of the most nutrient-dense foods you can put on your plate:
High-quality protein to support muscle and tissue repair.
Healthy fats, especially omega-3s (EPA and DHA), supporting heart and brain health.
Vitamins: B12 (well above daily needs), vitamin D, A, E, and several B-vitamins.
Minerals: Particularly rich in calcium (especially when you eat the bones), selenium, phosphorus, iron, and potassium.
Virtually no carbohydrates or sugars, making them suitable for nearly every diet.
Eating sardines with the bones and skin makes a difference. The bones are soft and edible, loaded with highly bioavailable calcium that’s hard to get in other convenient foods. The skin adds collagen, a source of amino acids and nutrients beneficial for joints and skin.
My Favorite Brands and Routine
I regularly buy Sardine all’Olio di Oliva from Nostromo and Sardine in Olio di Oliva 29% from DeSpar. In my opinion, both taste excellent—rich, satisfying, and pleasantly mild, thanks to the quality olive oil. They cost less than €2 per 120g can, so they’re budget-friendly as well. For that price, I get a full meal packed with protein, healthy fats, and a spectrum of micronutrients, all in one small tin.
Sardines and Longevity
I aim to improve my nutrient density with every meal. Sardines are a cornerstone for this, combining dense nutrition with taste and affordability. This alignment supports my personal longevity goals by:
Ensuring optimal intake of hard-to-get nutrients (Omega-3s, B12, vitamin D, and calcium).
Providing nutrients from whole, minimally processed sources.
Supporting heart, brain, bone, and immune health with every lunch.
Final Thoughts
Eating sardines in olive oil several times a week is one of the simplest yet most impactful choices I make for my long-term wellbeing. Every can is a small commitment to nutrient density and to the principles I share here at “La Longevita.” If you’re looking for one change that can yield real benefits—nutritional, financial, and culinary—I highly recommend making sardines in olive oil (bones and skin included!) a regular guest at your table.
