Sardines are saltwater fish. They differ from anchovies, which can live in freshwater and brackish water. In fish classification, sardines are closely related to herring and sprat. This relationship emphasizes their unique habitat and biological connections within the fish taxonomy.
Sardines offer numerous health benefits. They are an excellent source of omega-3 fatty acids, which promote heart health. Sardines also contain high levels of vitamin B12, supporting nerve function and energy production. Additionally, they provide calcium and vitamin D, which contribute to bone health. Their low mercury content makes them a safer seafood choice.
You can enjoy sardines in many recipes. They can be grilled, canned, added to salads, or mixed into pasta dishes. Their versatile flavor complements various ingredients, making them a delightful addition to meals.
As we explore further, we’ll examine different sardine varieties, delve deeper into their health benefits, and share delicious recipes that highlight their unique taste. Understanding how to incorporate sardines into your diet can enhance your overall health and cooking experience.
Are Sardines Considered Salt Water Fish?
Yes, sardines are considered saltwater fish. They primarily inhabit the oceans, particularly in temperate and tropical regions. Sardines are small pelagic fish that belong to the herring family, Clupeidae, and are commonly found in saltwater environments.
Sardines are similar to other saltwater fish, such as anchovies and mackerel, as they are usually found in schools and thrive in open waters. They differ from freshwater fish, like trout or catfish, which live in rivers and lakes. Sardines, like other saltwater fish, have adaptations such as greater tolerance for salt concentrations in the ocean, allowing them to survive in marine habitats.
Sardines offer numerous health benefits. They are an excellent source of omega-3 fatty acids, which are beneficial for heart health. According to the USDA, a 3.75-ounce serving of canned sardines provides approximately 1,950 milligrams of omega-3s. Sardines also contain high levels of protein, calcium, and vitamin D, playing a vital role in maintaining bone health and supporting the immune system.
However, there are some negative aspects associated with consuming sardines. Canned sardines may contain higher levels of sodium due to the preservation process. A single serving can have more than 300 milligrams of sodium, which could be an issue for individuals with hypertension or cardiovascular problems. Additionally, sardines may contain trace amounts of heavy metals, such as mercury, due to ocean pollution, which can be concerning over long-term consumption.
Individuals looking to include sardines in their diet should consider moderation. For those with dietary restrictions related to salt intake, low-sodium options are available. It is also advisable to diversify fish consumption to minimize exposure to potential contaminants. Eating sardines two to three times a week can provide health benefits while allowing for a varied diet. Always check nutritional labels for sodium content when purchasing canned sardines.
What Different Types of Sardines Are There?
The different types of sardines include various species and preparations known for their nutritional benefits and flavor.
- Pacific Sardines (Sardinops sagax)
- European Sardines (Sardina pilchardus)
- Spanish Sardines (Sardina pilchardus or Sardinella)
- Brisling Sardines (Sprattus sprattus)
- King Sardines (Sardinella aurita)
Sardines vary in their species, preparation methods, and origin, which influences their nutritional content and culinary uses. Understanding the distinctions among these types helps consumers make informed choices about their dietary intake and culinary experiences.
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Pacific Sardines:
Pacific sardines belong to the species Sardinops sagax. They are primarily found in the Pacific Ocean and are often harvested off the coasts of North America. These sardines are commonly canned and enjoyed for their rich flavor and omega-3 fatty acids. Studies indicate that Pacific sardines are high in protein and provide essential vitamins like B12. -
European Sardines:
European sardines, scientifically known as Sardina pilchardus, are primarily sourced from the Atlantic Ocean. They are smaller and considered more delicate in flavor compared to Pacific sardines. These sardines are popular in Mediterranean cuisine, typically grilled or canned in olive oil. The Nutritional Research Review points out that European sardines are an excellent source of calcium due to the small bones being edible. -
Spanish Sardines:
Spanish sardines are often synonymous with either Sardina pilchardus or Sardinella species. This type is frequently canned in tomato sauce or with spices, making it a popular ingredient in many Spanish dishes. Spanish sardines are recognized for their higher fat content, which yields a richer taste. The Journal of Food Science suggests that the canning process enhances their overall shelf life, retaining significant nutrients. -
Brisling Sardines:
Brisling sardines, or Sprattus sprattus, are small fish commonly found in the North Sea and the northeastern Atlantic. They are often smoked and canned, appreciated for their delicate texture and distinct smoky flavor. These sardines are praised for being nutrient-dense, providing a high concentration of omega-3 fatty acids and vitamin D. Research conducted by the Journal of Nutritional Biochemistry highlights the health benefits associated with regular consumption of brisling sardines. -
King Sardines:
King sardines, scientifically known as Sardinella aurita, are found in warmer waters and are larger than other sardine varieties. They are often used in culinary traditions across Africa and the Mediterranean. King sardines are versatile, being enjoyed grilled, in stews, or canned. Their size allows for a higher yield of meat, which can be beneficial from a culinary perspective. In a 2021 dietary study, consumption of king sardines showed a correlation with improved heart health, given their favorable lipid profile.
These distinctive types of sardines highlight not only culinary diversity but also nutritional value, contributing to their popularity in various global cuisines.
Which Sardine Species Are Most Commonly Found?
The most commonly found sardine species are the Pacific sardine, Atlantic sardine, and European sardine.
- Pacific sardine (Sardinops sagax)
- Atlantic sardine (Sardinops ocellatus)
- European sardine (Sardina pilchardus)
While these species are widely recognized, their populations can fluctuate due to environmental factors, fishing practices, and regulatory decisions. There is debate among marine biologists regarding the sustainability of sardine fisheries, with some advocating for stricter regulations to protect declining populations. Additionally, consumer preference for certain sardine species can influence market dynamics.
1. Pacific Sardine:
The Pacific sardine, known scientifically as Sardinops sagax, thrives in the Pacific Ocean, particularly along the U.S. West Coast. This species plays a crucial role in the marine food web, providing nutrition for larger fish and seabirds. According to the National Oceanic and Atmospheric Administration (NOAA), Pacific sardine populations have experienced significant fluctuations due to overfishing and environmental changes. In the 1940s and 1950s, the population boomed, but by the late 20th century, numbers declined sharply, prompting conservation efforts.
2. Atlantic Sardine:
The Atlantic sardine, or Sardinops ocellatus, primarily inhabits the North Atlantic Ocean. This species is notable for its role in both commercial fishing and as a dietary staple across various cultures. Research by the Regional Fisheries Management Organizations (RFMO) suggests that Atlantic sardine populations have been affected by overfishing, particularly in European waters. Regulatory measures have been implemented to ensure sustainable harvesting and maintain healthy stock levels.
3. European Sardine:
The European sardine, scientifically called Sardina pilchardus, is found in the Mediterranean Sea and along the Atlantic coasts of Europe and North Africa. This species is significant in the culinary world, often canned or served fresh. Studies conducted by European marine scientists highlight the importance of maintaining sustainable fishing practices to support this species, which has seen fluctuations in population primarily due to climate change and fishing pressures. The European Union has set quotas for sardine fisheries to help manage population health and sustainability.
What Are the Key Regional Variations of Sardines?
The key regional variations of sardines include differences in species, fishing methods, and culinary uses across different areas.
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Species Variations:
– European Sardine (Sardina pilchardus)
– Pacific Sardine (Sardinops sagax)
– Australian Sardine (Sardinops neopilchardus) -
Fishing Methods:
– Purse seine netting in the Mediterranean
– Gill netting in the Pacific regions
– Traditional methods in coastal communities -
Culinary Uses:
– Mediterranean dishes feature sardines in olive oil and spices.
– American cuisine often uses canned sardines in salads.
– Asian cuisines incorporate sardines in curries and stir-fries.
These variations offer a rich perspective on how sardines adapt to regional contexts, impacting their availability, methods of capture, and consumption patterns.
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Species Variations:
Species variations highlight the differences in sardine types available in various regions. The European Sardine (Sardina pilchardus) thrives in the Atlantic and Mediterranean waters. The Pacific Sardine (Sardinops sagax) is found primarily along the Pacific coast of North America and Japan. The Australian Sardine (Sardinops neopilchardus) inhabits Australian waters. Each species has unique biological characteristics and flavor profiles, contributing to their distinct culinary roles within their respective regions. -
Fishing Methods:
Fishing methods for sardines vary significantly across different regions. Purse seine netting is commonly used in the Mediterranean, where fleets deploy large nets encircling schools of sardines. Gill netting is prevalent in the Pacific regions, allowing for selective capture of sardines while reducing bycatch. Traditional methods, such as small-scale fishing using nets or traps, can be found in coastal communities. These methods not only reflect local fishing practices but also influence the sustainability of sardine populations. -
Culinary Uses:
Culinary uses of sardines differ widely based on regional preferences and traditions. In Mediterranean cuisine, sardines are often grilled or canned in olive oil, seasoned with various spices, and served as appetizers. In American cooking, canned sardines are popular in salads or as sandwich fillings due to their convenience. Meanwhile, Asian cuisines feature sardines in various dishes, such as curries and stir-fries, showcasing their versatility. These diverse culinary applications illustrate how cultural influences shape the consumption of sardines around the world.
What Are the Health Benefits of Eating Sardines?
Eating sardines offers numerous health benefits, including high nutrient density, omega-3 fatty acids, and a low mercury level.
- Nutrient Density
- Omega-3 Fatty Acids
- Low Mercury Levels
- Bone Health
- Heart Health
The discussion on sardines touches various health aspects, including both nutritional advantages and potential downsides.
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Nutrient Density:
Nutrient density in sardines refers to their high levels of essential nutrients relative to their calorie content. Sardines provide significant amounts of protein, vitamins B12 and D, calcium, and selenium. According to the USDA, a 3.75-ounce serving of canned sardines contains 22 grams of protein and over 200% of the daily value for vitamin B12. -
Omega-3 Fatty Acids:
Omega-3 fatty acids in sardines contribute to heart and brain health. These essential fats help reduce inflammation and lower the risk of chronic diseases. The American Heart Association recommends consuming fatty fish, like sardines, at least twice a week to support cardiovascular health. A 2019 study by Calder found that omega-3s play a crucial role in brain function and development. -
Low Mercury Levels:
Sardines have lower mercury levels compared to larger fish like tuna and swordfish. This makes sardines a safer seafood choice for regular consumption. The Environmental Protection Agency (EPA) lists sardines among fish that are low in mercury, allowing for worry-free eating for pregnant women and young children. -
Bone Health:
Bone health in sardines is supported by their calcium and vitamin D content. These nutrients are vital for maintaining strong bones and may help prevent osteoporosis. A study by the Journal of Bone and Mineral Research highlighted that individuals who consume fish regularly, including sardines, exhibit higher bone mineral density. -
Heart Health:
Heart health is enhanced by the beneficial fats in sardines. Omega-3 fatty acids help decrease triglycerides and blood pressure. The American Journal of Clinical Nutrition published findings suggesting that regular fish consumption lowers the risk of heart disease. Sardines, in particular, contribute positively to this benefit due to their nutrient profile.
In conclusion, the health benefits of eating sardines are substantial. These fish are a powerhouse of nutrients that promote overall health, making them a valuable addition to a balanced diet.
How Do Sardines Contribute to Heart Health?
Sardines contribute to heart health primarily through their rich content of omega-3 fatty acids, high-quality protein, and essential vitamins and minerals.
Omega-3 fatty acids: Sardines are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fats can lower triglyceride levels and reduce the risk of heart disease. A study by Mozaffarian and Wu (2011) published in the American Journal of Clinical Nutrition highlighted that regular consumption of omega-3 fatty acids is associated with lower cardiovascular mortality.
High-quality protein: Sardines provide high-quality protein, essential for maintaining muscle mass and supporting overall body functions. Protein plays a crucial role in repairing tissues, producing enzymes, and supporting immune health. A serving of sardines can offer around 23 grams of protein, making them a nutritious addition to the diet.
Vitamins and minerals: Sardines are rich in several vitamins and minerals that support heart health, including:
– Vitamin B12: This vitamin is vital for red blood cell formation and maintaining nerve health. A study by Berzosa et al. (2017) noted that sufficient vitamin B12 levels help regulate homocysteine levels, reducing heart disease risk.
– Vitamin D: Sardines also contain vitamin D, which has been linked to improved heart health. According to a review in the Journal of Clinical Endocrinology & Metabolism (2011), sufficient vitamin D levels can help reduce inflammation and improve blood pressure regulation.
– Selenium: This mineral acts as an antioxidant, protecting cells from damage. A study by Vinceti et al. (2018) found that higher selenium intake is associated with a lower risk of cardiovascular diseases.
Low in mercury: Sardines are smaller fish with lower levels of mercury compared to larger fish. This makes them a safer choice for regular consumption. The Environmental Protection Agency (EPA) recommends consuming low-mercury fish, including sardines, to promote heart health while avoiding harmful metals.
In summary, sardines are beneficial for heart health due to their omega-3 fatty acids, protein, vitamins, and minerals. Including them in a balanced diet can help maintain and enhance cardiovascular health.
Are Sardines a Good Source of Omega-3 Fatty Acids?
Yes, sardines are a good source of omega-3 fatty acids. These small fish are rich in two types of omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential for heart and brain health.
Sardines are often compared to other oily fish, such as salmon and mackerel, in terms of their omega-3 content. All these fish are nutrient-dense, but sardines have the added benefit of being lower on the food chain. This means they accumulate fewer toxins, making them a safer choice for regular consumption. A typical serving of sardines contains about 1,000 to 1,500 mg of omega-3 fatty acids, which is similar to sardines’ counterparts.
The positive aspects of consuming sardines extend beyond their omega-3 content. Sardines also provide high-quality protein, vitamin D, and calcium. According to the National Institutes of Health, omega-3 fatty acids can reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels. Regularly eating sardines can contribute to overall nutritional needs and promote better health.
On the negative side, sardines can be high in sodium, especially if canned. A single can of sardines may contain about 300 to 400 mg of sodium, which might be concerning for individuals monitoring their salt intake. Some people may also have allergies to fish, making sardines unsuitable for those individuals. According to the American Heart Association, it is crucial to be mindful of portion sizes and preparation methods to mitigate the risks associated with high sodium intake.
To maximize the benefits of sardines, consider incorporating them into a balanced diet. Choose fresh or canned sardines packed in water to reduce sodium intake. Aim for at least two servings of omega-3-rich fish per week, as recommended by the Dietary Guidelines for Americans. Additionally, consider pairing sardines with leafy greens or whole grains for a nutritious meal.
What Other Nutritional Benefits Do Sardines Provide?
Sardines provide numerous nutritional benefits, including high protein content, essential fatty acids, and a variety of vitamins and minerals.
- High-Quality Protein
- Omega-3 Fatty Acids
- Vitamins B12 and D
- Minerals such as Calcium and Selenium
- Antioxidant Properties
- Low Environmental Impact
Exploring the nutritional benefits in-depth reveals how sardines can support overall health while also considering environmental factors.
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High-Quality Protein:
High-quality protein from sardines contains essential amino acids. Protein is vital for building tissues, making hormones, and supporting immune function. According to the USDA, a 100-gram serving of sardines provides about 25 grams of protein, making it a rich source ideal for muscle repair and growth. -
Omega-3 Fatty Acids:
Omega-3 fatty acids in sardines support heart and brain health. These essential fats are crucial for reducing inflammation and lowering the risk of chronic diseases. A study by Calder (2017) highlights that omega-3s decrease triglycerides and improve overall cardiovascular health. -
Vitamins B12 and D:
Vitamins B12 and D in sardines are essential for energy production and bone health. Vitamin B12 helps in red blood cell formation. The CDC states that adequate levels prevent anemia. Vitamin D aids in calcium absorption, crucial for bone density. A 100-gram serving of sardines delivers more than 300% of the daily recommended intake of vitamin B12 and substantial vitamin D. -
Minerals such as Calcium and Selenium:
Sardines are an excellent source of calcium and selenium, providing essential nutrients for bone health and immune system support. One can of sardines contains approximately 35% of the recommended daily calcium intake and offers a significant amount of selenium, which acts as an antioxidant. Research by Rayman (2012) emphasizes the importance of selenium in reducing the risk of certain cancers. -
Antioxidant Properties:
Antioxidant properties in sardines, primarily from selenium and vitamin D, combat oxidative stress in the body. Antioxidants are vital for preventing cellular damage and reducing the risk of diseases. A review by Moller et al. (2015) states that antioxidants help defend against chronic conditions such as heart disease and cancer. -
Low Environmental Impact:
Sardines have a lower environmental impact compared to other fish species. They are a sustainable fishery choice due to their quick reproduction rates and lower position in the food chain. According to the Monterey Bay Seafood Watch, choosing sardines over more endangered fish varieties can help promote environmental sustainability.
In conclusion, sardines are not only nutritionally beneficial but also provide sustainable options for consumers looking to make healthier choices.
What Are Some Popular Recipes for Cooking Sardines?
Sardines can be cooked using a variety of popular recipes that enhance their unique flavor and nutritional value.
- Grilled Sardines
- Sardine Pasta
- Sardine Salad
- Sardine Tacos
- Sardine Toast
- Sardine Croquettes
- Sardine Curry
These recipes offer diverse cooking techniques and flavor profiles, making sardines an adaptable ingredient for many cuisines. Each recipe brings unique elements, catering to different tastes and dietary preferences.
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Grilled Sardines: Grilled sardines are a classic dish, especially in Mediterranean cuisine. The fish are marinated in olive oil, lemon, and herbs before being cooked on a grill. This method enhances their natural flavor and creates a delightful char.
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Sardine Pasta: Sardine pasta combines cooked pasta with sardines, garlic, olive oil, and parsley. This dish is quick to prepare and surprisingly satisfying. It marries the richness of the sardines with the heartiness of pasta.
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Sardine Salad: Sardine salad typically contains canned sardines mixed with greens, tomatoes, onions, and a vinaigrette. This recipe is nutritious and offers a fresh, light meal option. Sardines provide protein and omega-3 fatty acids.
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Sardine Tacos: Sardine tacos feature sardines wrapped in tortillas with toppings like shredded cabbage, avocado, and salsa. This dish provides a creative and flavorful twist on traditional tacos.
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Sardine Toast: Sardine toast consists of sardines topped on crusty bread with ingredients like avocado, lemon zest, or chili flakes. This simple preparation makes a nutritious snack or appetizer.
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Sardine Croquettes: Sardine croquettes involve mixing mashed potatoes or breadcrumbs with sardines, shaping them into fritters, and frying until golden brown. These croquettes are popular for their crunchy texture and savory taste.
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Sardine Curry: Sardine curry is a dish where sardines are cooked in a rich coconut milk-based sauce with spices such as turmeric and cumin. This recipe introduces a unique flavor profile, integrating various cultural culinary traditions.
Each of these recipes provides a different avenue for incorporating sardines into meals, showcasing their versatility and health benefits as a sustainable seafood choice.
How Can You Prepare Grilled Sardines for Maximum Flavor?
To prepare grilled sardines for maximum flavor, focus on selecting fresh sardines, seasoning appropriately, and grilling at the right temperature.
Selecting fresh sardines: Choose sardines that are firm to the touch and have a shiny exterior. Fresh seafood has a neutral smell rather than a strong fishy odor. According to a study by the Seafood Science Association (2021), freshness significantly affects flavor quality and texture.
Seasoning appropriately: Lightly score the sides of the sardines to enhance flavor absorption. Rubbing sea salt and a mix of spices, such as black pepper, garlic, and parsley, can elevate the taste. Marinading sardines for 30 minutes in olive oil, lemon juice, and herbs can further enhance their flavor. A research piece by the Journal of Food Science (2020) emphasizes that marinating fish helps to deepen flavors due to ingredient penetration.
Grilling at the right temperature: Preheat the grill to a medium-high heat to achieve a crisp exterior while keeping the inside tender. Cooking sardines for about 3-4 minutes on each side is optimal. According to the Marine Culinary Journal (2022), this duration helps achieve a perfect balance of smoky flavor without overcooking.
By adhering to these steps—selecting fresh sardines, seasoning with care, and grilling at the proper temperature—you can maximize the flavor of grilled sardines.
What Unique Sardine Salad Recipes Can You Try?
You can try various unique sardine salad recipes that incorporate diverse ingredients and flavors. Here are some recommended options:
- Mediterranean Sardine Salad
- Spicy Asian Sardine Salad
- Classic Caesar Sardine Salad
- Avocado and Sardine Salad
- Quinoa Sardine Salad
To explore the nuances of these recipes, it is important to understand the different flavors and nutritional benefits that sardines can provide.
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Mediterranean Sardine Salad: This salad features sardines, cherry tomatoes, cucumbers, red onion, olives, and feta cheese. The dressing typically includes olive oil, lemon juice, and oregano. Sardines are rich in omega-3 fatty acids, which benefit heart health. A study by Mozaffarian and Wu (2011) highlights that omega-3 consumption can reduce cardiovascular disease risk.
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Spicy Asian Sardine Salad: This version includes sardines, shredded cabbage, carrots, and a spicy dressing made with soy sauce, sesame oil, ginger, and chili paste. The use of fresh vegetables adds fiber and nutrients. According to the American Heart Association, vegetables can help lower blood pressure and maintain a healthy weight.
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Classic Caesar Sardine Salad: This salad combines sardines with romaine lettuce, garlic croutons, and a creamy Caesar dressing. It adds a unique twist to a traditional Caesar salad while incorporating the health benefits of sardines. Research by Elmadfa and Meyer (2010) indicates that fish consumption can improve bone health due to its vitamin D content.
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Avocado and Sardine Salad: This salad features sardines paired with ripe avocados, lime juice, cilantro, and red onion. The healthy fats in avocados complement the omega-3s in sardines, making this salad a nutritional powerhouse. A study by Kromhout et al. (2010) notes that diets rich in healthy fats can significantly improve overall heart health.
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Quinoa Sardine Salad: This dish includes quinoa, sardines, bell peppers, green onions, and a lemon vinaigrette. Quinoa provides protein and essential amino acids. According to the Journal of Food Science, quinoa is particularly beneficial for individuals looking to maintain energy levels through balanced nutrition.
Each of these sardine salad recipes offers a unique flavor profile and health benefits. Exploring different combinations can enhance both taste and nutritional value.
How Sustainable Are Sardines as a Food Source?
Sardines are a sustainable food source. They are abundant in oceans, making them widely available. Many fisheries practice responsible fishing methods for sardines. They often use techniques that limit bycatch, which means they catch unwanted species in smaller numbers. Additionally, sardines reproduce quickly. This high reproductive rate allows their populations to recover easily after fishing. Sardines also have a low position in the food chain. They feed primarily on plankton, which reduces the environmental impact of harvesting them compared to larger fish.
Regulatory organizations monitor sardine populations regularly. These groups implement fishing quotas and guidelines. This helps ensure fishing remains sustainable. Furthermore, sardines have a lower carbon footprint compared to other protein sources, like beef or pork. This makes them an eco-friendly choice for consumers.
Overall, sardines represent a highly sustainable food source. They offer both environmental benefits and nutritional value. Eating sardines can contribute positively to global food systems.
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