If you are calling recently, you may have heard or seen.Aesthetic hunter“Or”Sadin Summer Girl“The memes. And if you were not, it was not, thought: a holiday in Italy, the lively artworks, soft color panels, and – from fish –
Canned fish (or canned) are a budget -friendly protein that creates an online return. With pictures of high design boxes stuffed with viral sardines, it is natural for people to want to try to integrate canned fish into their diet.
But along with the noise of canned fish also comes some criticism. Some are concerned that canned fish is very high in sodium, preservatives, mercury and BPA. If you have seen both noise and anxiety online, you may wonder if canned fish is really safe to eat. We have answers.
The food benefits of canned fish
Canned fish is a stable protein on the shelf that can provide a group of beneficial nutrients. The most common types of canned fish include:
- Tuna
- Sardine
- Anchiah
- salmon
- mackerel
Canned fish Floive with omega -3 fatty acids. Omega 3s is unsaturated fat that your body does not produce enough on its own, which makes it essential nutrients (1). According to MyfitnessPal, the dietary of the omega -3 fatty acids can help reduce inflammation and support brain health.
Close fish is also a A good source of protein. 100 grams of canned salmon contains 23 grams of protein (2), Which resembles most other meat. Protein is important for a number of different physical functions, with its main role to provide body building blocks (3).
Regardless of omega -3s, protein and canned fish It provides useful vitamins and minerals.
It is high in calcium, and it is decisive nutrients for bone health (4). Canned fish also contain high potassium, magnesium, vitamin A, vitamins B, vitamin D and more (2).
About the expert
Catherine Passemum, MS, RD Is the food data coordinator in myfitnessPal. She obtained a master’s degree in nutritional communication from Friedmann’s College of Nutrition Science and Policy at the University of Tafs and completed her food training in UVA Health, as she also works as a nutrition consultant for heart disease patients.
Exposing the possible damage to canned fish
While there are many benefits for canned fish consumption, the recent Internet speech has raised some concerns about the safety of things.
Sodium
Canned fish may be high in sodium due to canning and preservation techniques. “If you are watching your sodium, make sure of that Look at the ingredient menu When shopping for canned fish because some products will add sodium while others will not do that. “
Preservatives
The treated food gets bad rap music compared to fresh food. Often, the treated food is full of preservatives to maintain the stability of the shelf. yet, Canned fish in general do not need additional preservatives To maintain long -term (5). Higher treatment and pressure included in the canning process keeps canned fish safe to eat without the need for additional preservatives.
Mercury
Almost all fish contain small amounts of mercury, so they are not the issue of canned fish that have more fresh fish – they are related He writes From the fish you eat. According to Basbaum, The most canned fish tend to contain low mercury levelsThis makes it safe to eat regularly.
“However, when it comes to tuna and mackerel, some species contain high levels of mercury and it is best to avoid them,” says Bassema, specifically from the Bijeye and King Mackerel tuna. Payment This reference graph From the FDA/EPA to find out what fish have the lowest mercury levels.
BPA
Bisphenol A, known as BPA, is a chemical component that is often found in the food packaging (6). “According to the Food and Drug Administration, The presence of BPA in food packages is safe“Since very small amounts of BPA can migrate from food packages to the same food,” Basbau says, on the other hand, other organizations oppose the position of food and drug management on BPA – so the topic is in the air.
What canned fish should I eat?
When choosing a canbau, Basbau recommends choosing a box PackedWith a fish High in omega 3s and less than mercury.
Oil packed fish contain more calories than the water packed in water. In addition, if the fish are canned with oil, some of the original fats in omega -3 in fish can migrate to the surrounding oil (7It is lost when the fish are drained. This may not be a problem if you use delicious oil in everything you do.
“Unless someone is looking for a certain flavor or texture of canned fish filled with oil, I am recommended to fill the water,” says Bassema.
Basbauum also says that the best canned fish you eat is the highest in omega -3s and the lowest in mercury (8). These fish include:
- Anchiah
- salmon
- Sardine
- mackerel
- trout
- Shell
- Light Tuna
- herring
Related questions (common questions)
How much can be eaten, how many times?
UNIDs recommend that you eat at least 8 ounces of seafood per week (9). This guideline principle is for a 2000 caloric diet, so the numbers can vary according to the person. Canned fish can be a good choice for seafood to contribute to this 8 ounce standard.
Are canned fish healthy like fresh fish?
Although there are small nutritional differences between canned fish and fresh fish, they are generally similar (2and 10). Both are excellent sources of omega -3s, protein, vitamins and minerals. Basbau does not recommend one to the other.
Does cooking or heating canned fish affect its nutritional value?
Canned fish are already cooked fully cooked and ready to eat. However, Basbau says that in order to maintain the best omega -3 fatty acids, it is better not to exaggerate high cooking methods (11).
What is the difference between canned fish and canned fish?
Canned fish and canned fish are the same, but canned fish sometimes indicate more gourmet versions.
The bottom line
Despite some feeding fears, canned fish are a healthy source of omega -3 fatty acids, proteins, vitamins and minerals. It provides nutrients similar to fresh fish – and may come with more delicious or aesthetic attractiveness.
When it comes to whether you should eat canned fish or fresh fish, Basbau says: “I don’t recommend each other on the other. Instead, I say which one will get more fish, go to this type!”
What matters is not the shape that your fish bring, but the fact that you eat seafood in the first place.
Pamphlet Here is what you should know about the direction of canned fish First appear on MyfitnessPal Blog.
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