Sardines
fish seafood · 90g (1 tin)
Eaten bones and all, sardines are one of the few foods giving you omega-3 and calcium together.
86
HBI score · Optimal
Why it scores high
- Very high anti-inflammatory score from marine omega-3s.
- Rare combo of omega-3, vitamin D and bioavailable calcium.
- Low on the food chain — minimal mercury.
Dimension breakdown
0–100 per dimensionLongevity
AMPK · NRF2
70
Micronutrient
density
80
Phytochemical
ORAC
60
Anti-inflammatory
DII
88
Gut microbiome
prebiotic
30
Cardiovascular
K:Na
78
Longevity pathway activation
0–10 per pathwayAMPK
AMPK
4.0
NRF2
NRF2
6.0
AUTOPHAGY
Autophagy
4.0
SIRT
Sirtuin
5.0
mTOR↓
mTOR
4.0
SENO
Senolytic activity
4.0
NAD+
NAD+
6.0
TELO
Telomere
6.0
HBI uses best-of-top-3 scoring — a food is judged on the pathways it excels at, not diluted by the ones it doesn’t touch.
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