If you have recently been online, you probably heard the ‘Visser -esthetics“Or”Sardine Girl Summer“Memes. And if you haven’t done that, think: holiday in Italy, Blocky Artwork, Soft Color Palettes and – of course – fishing.
Blown (or canned) fish is a budget -friendly protein that makes an online comeback. With photos of high design cans filled with sardines that become viral, it is obvious that people want to try to be included in their diet in their diet.
But together with the hype of canned fish, there is also some criticism. Some are worried that canned fish contains too much sodium, preservatives, mercury and BPA. If you have seen both the hype and the fear online, you might be wondering if canned fish is really safe to eat. We have answers.
Nutritional benefits of canned fish
Fish with blown up is a plank stable protein that can offer a large number of useful nutrients. The most common types of canned fish are:
- Tuna
- Sardines
- Anchovy
- Salmon
- Mackerel
Is drawn fish full of omega-3 fatty acids. Omega-3s are polyunsaturated fats that your body does not produce in itself, making it an essential nutrient (1). According to MyfitnessPal dietitian Katherine Basbaum, omega-3 fatty acids can help reduce inflammation and support brain health.
Maken fish is also one Good source of proteins. 100 g of canned salmon contains 23 g protein (2), which is comparable to most other meat. Protein is important for a number of different physical functions, with its most important role to offer the building blocks of the body (3).
Apart from omega-3s and proteins, canned fish Offers useful vitamins and minerals.
It contains a lot of calcium, a nutrient that is crucial for bone health (4). Fish with blown also has a high potassium, magnesium, vitamins A, B vitamins, vitamin D and more (more (2).
About the expert
Katherine Basbaum, MS, RD Is Food Data Curator at MyfitnessPal. She received her masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her internship at UVA Health, where she also works as a nutrition advisor for patients with cardiology.
Debunking potential damage of canned fish
Although there are many benefits when consuming canned fish, the recent internet discourse has been worried about how safe the stuff is.
Sodium
Covered fish can have a lot of sodium as a result of in-tin and conservation techniques. ‘If you keep an eye on your sodium intake, make sure Look at the ingredient list When shopping for canned fish, because some products have added sodium, while others will not do that, “says Basbaum.
Preservatives
Processed food gets a bad rap compared to fresh, whole foods. Often processed food is full of preservatives to keep it stable. Yet, Fish with canned fish generally does not need additional preservatives To keep it for a long time (5). The high heating and pressure treatment that is involved in the containing process keeps fixed fish safe to eat without added preservatives.
Mercury
Almost all fish contain traces of mercury, so it’s not a matter of canned fish that have more mercury than fresh fish – it’s about the type From fishing you eat. According to Basbaum, The most common types of canned fish tend to contain low levels of mercuryMaking them safe to eat regularly.
“When it comes to tuna and mackerel, however, some species contain high levels of mercury and can be avoided best,” says Basbaum, specifically in the field of Bigeye -Tonel and Koning Mackerel. Check out This reference cake Of the FDA/EPA to see which fish have the lowest levels of Kwik.
BPA
Bisphenol A, better known as BPA, is a chemical component that is often found in food packaging (6). “According to the Food and Drug Administration, BPA -Diseness in Food Packaging is considered safeBecause only very small amounts of BPA can migrate from food packaging to the food itself, ”says Basbaum. On the other hand, other organizations resist the FDA posture on BPA – so the subject is a bit in the air.
Which canned fish should I eat?
When selecting a canned fish recommends Basbaum to select a can wrapped in waterWith a fish that is high in omega-3s and little mercury.
Oil -wrapped clothing contains more calories than fish packed in water. In addition, if fish are canned in oil, some of the healthy omega-3 fats can migrate to the surrounding oil in the fish (7) and be lost when the fish is removed. This may not be a problem if you use the tasteful oil in whatever you make.
“Unless someone is looking for a certain taste or texture of built-in fish with oil, I would recommend the water-on-board,” says Basbaum.
Basbaum also says that the best to eat fish that are highest in omega-3s and the lowest of mercury (8). These fish include:
- Anchovy
- Salmon
- Sardines
- Mackerel
- Trout
- Oysters
- Tuna
- Herring
Frequently asked questions (frequently asked questions)
How much canned fish do I have to eat and how often?
The nutritional guidelines for Americans recommend that you eat at least 8 us seafood per week (9). This guideline is for a calorie diet of 2,000 calories, so figures can vary, depending on the person. Fishing fish can be a good seafood choice to contribute to this 8-esse benchmark.
Is canned fish as healthy as fresh fish?
Although there are small food differences between canned fish and fresh fish, they are generally fairly comparable (2” 10). They are both excellent sources of omega-3s, proteins, vitamins and minerals. Basbaum does not recommend one to the other.
Does cooking or warming fish influence its nutritional value?
Fish in canned is already fully cooked and ready to eat. But Basbaum says that to retain omega-3 fatty acids, it is not best not to overdo it with high heating cooking methods (11).
What is the difference between canned fish and canned fish?
Plain fish and canned fish are the same, but canned fish sometimes refers to more gastronomic versions.
The Bottom Line
Despite some nutrition care, Tutted Fish is a healthy source of omega-3 fatty acids, proteins, vitamins and minerals. It offers nutrients that are comparable to fresh fish – and can have a tastier or aesthetic attraction.
When it comes to the question of whether you should eat canned fish or fresh fish, Basbaum says: “I would not recommend one over the other. Instead, I would say that what you eat more fish on it, go for that kind!”
The point is not the shape where your fish comes in, but the fact that you eat seafood in the first place.
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