‘Better than milk’ snack that’s packed with vitamin D and costs just 50p

While it’s common knowledge that milk, rich in calcium and D, is beneficial for our bones, health experts are now highlighting a surprising 50p snack that could be even better for bone .

The humble sardine, a nutrient-dense superfood and pantry staple, is gaining popularity among health-conscious Brits.

This small fish is not only loaded with and vitamin D but also boasts the added benefits of omega-3 fatty acids.

According to wellness experts at this unassuming snack is quickly becoming a favourite among skiers looking to maintain peak physical condition.

Even better, this fishy delight can cost as little as 50p, making it an affordable and nutritious to enjoy on the slopes, on the move or simply at home.

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Sardines are an excellent choice for those who are lactose-intolerant or seeking to cut down on dairy, as they are one of the richest non-dairy sources of calcium, especially when consumed with their soft, edible bones.

Just 100 grams of sardines can provide up to 382 milligrams of calcium, nearly a third of the recommended daily intake for adults. Sardines are also a rare food source of vitamin D, supplying over 40% of your daily requirements in just one serving.

This makes them particularly valuable for maintaining bone density during the colder months or for those who spend much of their time indoors. The inclusion of omega-3 is also highly beneficial in supporting bone strength by reducing inflammation which can weaken bones over time.

Sardines are a nutritional powerhouse, packed with more omega-3 than many other fish. These small oily fish are also rich in phosphorus and offer a generous amount of protein, crucial for maintaining muscle mass and supporting the structural framework around your bones.

If you’re not thrilled about eating sardines straight from the tin, there are several tasty ways to incorporate them into your meals:

• On toast: Mash sardines with a squeeze of lemon juice and a sprinkle of black pepper, then spread onto whole-grain toast for a quick and nutritious snack.

• In salads: Toss sardines into a fresh green salad to add protein and a savoury twist.

• In pasta dishes: Stir sardines into your favourite pasta for a Mediterranean-inspired meal.

• As homemade pâté: Blend sardines with cream cheese, garlic, and fresh herbs to create a creamy, flavourful spread.

An expert from Ski Vertigo revealed that sardines have become a staple among athletes, stating: “They’re easy to pack, affordable, and a fantastic way to ensure you’re getting enough calcium and vitamin D – two key nutrients for staying strong both on and off the slopes.”

By adding this humble yet nutritious snack to your diet, you could uncover a new secret weapon for healthier, stronger bones, without needing any milk.