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Sardines are one of those foods you may scrunch your nose up at, even if you’re a fish lover. But they’re also one of the most nutritious foods you can eat.

Sardines are often canned, which preserves them (they’re very perishable), but if you can find them fresh, they’re even more nutritious.

Sardines are not only nutritious; they’re also sustainable, devoid of toxins, and very inexpensive. To get the ball rolling on ways to incorporate sardines into your diet, try mashing them up onto whole wheat toast or crackers with mustard; add fresh, grilled sardines to a salad; or cook them with tomato sauce and veggies.

It’s believed that the name “sardine” came from the Mediterranean island of Sardinia, where they were abundant. Now they’re readily available in the Mediterranean Sea.

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