Is Canned Tuna Fish a Healthy Food Choice?
Fresh fish is good for you and tuna is one of the world’s most popular choices. But is canned tuna fish healthy?
Tuna is an oily fish rich in Omega-3 fatty acids, which help prevent heart disease. But is canned tuna a healthy option, when experts suggest avoiding processed foods? Is fresh tuna better than canned? Let’s take a look.
As an excellent, low-fat source of protein, tuna helps with cell renewal and tissue repair. It also helps build and maintain muscle mass. Every part of the body — including the hair and nails — needs a good protein source to stay healthy and strong.
Tuna has antioxidant properties that protect your body from damage by free radicals. Antioxidants help prevent chronic diseases such as diabetes, heart disease, hormonal conditions and some cancers.
Tuna is rich in omega-3 fatty acids — unsaturated fats that help improve cardiovascular function. According to recent research, eating the right amount of tuna can reduce the risk of cardiovascular diseases such as heart failure and stroke.
However, there is a danger in consuming large amounts of canned tuna. It may contain unhealthy levels of mercury, which can induce mercury poisoning, which in turn may lead to brain damage and kidney failure. This is more of an issue in young people, the elderly, and pregnant women.
Check the labels on cans — skipjack tuna is significantly lower in mercury than albacore.
Conversely, many of the warnings about mercury poisoning have been over-hyped. For you to be exposed to dangerous mercury levels, you would have to eat more than the recommended amounts of canned tuna for a healthy diet. The secret to limiting your exposure to mercury from tuna is moderate consumption.
Another concern about canned tuna is the presence of Bisphenon-A (BPA). This is a chemical used for lining cans, and there are concerns about its use, since it has caused pre-cancerous changes in the bodies of some animals, as well as causing abnormalities in the reproductive system. Look for BPA-free packaging to limit the risks, although there is no conclusive evidence that BPA has the same effects on humans.
All canned foods are higher in sodium content, and tuna is no exception. Canned food needs preservatives, and salt or sodium is an excellent choice, particularly for fish. However, too much sodium or salt in your diet can lead to the development of heart disease. Therefore, avoid tuna canned in brine and go for fish in spring water or olive oil.
Of course, you cannot remove salt from your diet entirely, as it has health benefits. Salt helps regulate blood pressure and maintains the balance of fluids in your body. If you have a problem with sodium levels in your body, choose light tuna or tuna with no added sodium.
Be selective when shopping for canned tuna. Check the nutritional facts to ensure it contains the recommended levels of nutrients, with no excessive fat or sodium. Like all foods, canned tuna is best consumed in moderation as part of a healthy, varied diet.
Fish is good for you, and eating canned tuna fish in moderation is the key to making sure you maximize the health benefits without increasing the risks. While there are risks with eating canned tuna, its benefits outweigh those risks. Importantly, canned tuna is more affordable than fresh, so if that’s the only way you can afford to include tuna in your diet, go for it!
—> Learn How To Make The Best Tuna Fish Salad
