Everybody—from beaded bag connoisseurs to wellness influencers—are talking about sardines. Beyond fashion, it makes sense: The tiny oily fish has many benefits when it comes to your skin, hair, and body.

The small silver fish (there are actually quite a few different breeds that fall under the “sardine” head) are found in deep, cold areas, far from the coasts. In the United States, they can be found from Baja California, Mexico all the way up to Alaska.

All the health benefits of sardines

Don’t let the size of this fish fool you—though a sardine (typically) weighs around 4 ounces, the benefits are big.

• Sardines are an excellent source of omega-3 fatty acids, which are a “healthy” fat that can do a little bit of everything: fight inflammation; benefit organs like the heart, brain, joint, and eye health; support skin and the immune system; relieve anxiety and depression; help with sleep; and possibly prevent major health episodes like from heart attack to arthritis
• A single serving of sardines has more vitamin D than milk, which makes it an incredible choice for those who are looking to protect their bone health.
• You’re probably not getting enough calcium every day (it’s estimated that 42% of the United States is deficient)—which means your bones and teeth aren’t as strong as they could be.
• Selenium is a hard-to-get mineral found in unlikely places like the Brazil nut and sardine—it’s essential for your metabolism and heart health.
• Measuring up at about 28 grams of protein per serving, sardines are an excellent way to up your intake at any meal.

How often should you eat sardines?

The current Dietary Guidelines for Americans suggest two to three servings per week.

Who shouldn’t eat sardines?

If you’re watching your cholesterol, sardines might not be the best protein choice for you.