Sardines? Do not say, “Yuck!” because you feed the stuff to your cats. Contrary to what most people think, these canned fish bathed in olive oil or thick tomato sauce do not make lowly morsels at all. The cheap packaging, poor presentation and fishy look have nothing to do with what benefits the food can offer. In fact, studies reveal that sardines make ideal health foods. Check out the list to find out how and why.

1. Sardines offer a combo of nutrients in one tiny tin can. The fish that is being made into sardine contains calcium, phosphorus and protein. What is nice about this food is that the fish has been cooked to softness that you can munch and swallow the bones along with the main meat effortlessly.

The sauce is a health kingdom as well. If the sauce used is tomato, you are also getting a number of freebie nutrients from the paste: a trace supply of carbohydrates, fats, zinc, sugars, selenium, sodium, iron, potassium and lycopene, which is good for your heart and for your cardiovascular functions. You can rarely get a better deal of nutrients to top this simple fare of fish and tomato paste.

2. Sardines are one of the few foods that do contain a rich supply of coenzyme Q10. Basically, coenzyme Q10 is an oil-soluble nutrient that acts as an anti-oxidant. It helps delay aging. In addition, it has been proven to ease the pain associated with migraines, hypertension and congestive heart failure attacks.

You may have heard about coQ10 from beauty products that you apply topically on your face and skin. If you buy those beauty rituals, then you have no reason not to give sardines a try. Experts point out that between topical and oral treatments, the latter is more effective. With sardines, say goodbye to patting your face with solutions and creams. All that you have to do is open a can, cook and eat.

Tip: To get the most coQ10 from your sardines, remember to choose one of the two fish varieties that are richest in coQ10 content: herring or mackerel.

3. Sardines encourage you to engage in oil-free, quick and healthy cooking. Sardines are pretty much a modest fare and require no fancy preparation as well. Forget about using butter, oil, seasonings and additives to make the dish flavorful (but unhealthy). With sardines, the recommended preparation is quite simple: Do not deep-fry sardines; instead, simply transfer the contents to a saucepan or bowl and cook over a low or medium flame.

Note: According to sources, deep frying can reduce the coQ10 content of the sardine meal by up to 30 percent. Therefore, to get the most out of your sardines, stick to simple reheating.

The next time you need a quick and healthy treat, try grabbing a can of herring or mackerel sardines. The stuff is rich with nutrients that can help you preserve your youthfulness and your health. Happy eating and stay healthy.