If you’ve recently been online, you’ve probably heard of or seen “Fisherman Aesthetic” or “Sardine Girl Summer” memes. And if you don’t have it, think: Holiday in Italy, blocked art, soft color palettes and – of course – tined fish.
Tinnet (or can) fish is a budget -friendly protein that makes an online comeback. With pictures of high design cans filled with sardines that go viral, it is only natural for people to try to incorporate canned fish into their diets.
But along with the hype of tinnet fish also comes some criticism. Some care that canned fish are too high in sodium, preservatives, mercury and BPA. If you’ve seen both hype and anxiety online, you might be wondering if canned fish are really safe to eat. We have answers.
Nutritional benefits by canned fish
Tinned fish is a shelf stable protein that can provide a number of beneficial nutrients. The most common types of tinnet fish include:
- Tuna
- Sardines
- Anchovies
- Salmon
- Mackerel
Tinnet fish is Full of omega-3 fatty acids. Omega-3s are polyunsaturated fat that your body doesn’t produce enough on your own, making it an essential nutrient (1). According to MyFitnessPal Dietist Katherine Basbaum, omega-3 fatty acids can help reduce inflammation and support brain health.
Tinnet fish is also one Good source of protein. 100 g can of salmon contain 23 g of protein (2), which can be compared to most other meat. Protein is important for a variety of bodily functions where its most important role is to provide the body’s building block (3).
Except for omega-3s and protein, canned fish Provide useful vitamins and minerals.
It is high in calcium, a nutrient that is critical for bone health (4). Tinnet fish also have high potassium, magnesium, vitamin A, B vitamins, vitamin D and more (2).
About the expert
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Debunking potential damage of canned fish
While there are many benefits to consuming canned fish, the recent internet discourse has brought some concerns about how safe things are.
Sodium
Tinnet fish can be high in sodium due to canned and preservation techniques. “If you see your sodium intake, make sure Look at the ingredient list When you shop for tinnet fish, as some products will have added sodium while others will not, ”says Basbaum.
Preservatives
Processed food gets a bad rap compared to fresh, whole foods. Often, processed food is full of preservatives to keep the shelf stable. Yet, Tinnet fish generally do not need additional preservatives To keep it long -lasting (5). The high heat and pressure treatment involved in the canning process keeps diluted fish safe to eat without the need for preservatives.
Mercury
Almost all fish contain trace amounts of mercury, so it’s not a matter of canned fish having more mercury than fresh fish – it’s all about type of fish you eat. According to Basbaum, The most common types of tinned fish tend to contain low levels of mercurymaking them safe to eat regularly.
“However, when it comes to tuna and mackerel, some species contain high levels of mercury and are best to avoid,” Basbaum says, specifically noting Bigeye Tuna and King Mackerel. Check this reference diagram from FDA/EPA to see which fish have the lowest levels of mercury.
BPA
Bisphenol A, better known as BPA, is a chemical component often found in food packaging (6). “According to Food and Drug Administration, BPA -Presence in Food Packaging Considered as SafeAs only very small amounts of BPA can migrate from food packaging to food itself, ”says Basbaum. On the other hand, other organizations are against the FDA’s attitude towards BPA – so the subject is a bit up in the air.
What tinnet fish should i eat?
When choosing a tinen fish, Basbaum recommends choosing a can Packed in waterwith a fish that is loud in omega-3s and low in mercury.
Tinnet fish packed in oil contains more calories than fish packed in water. If fish are canned in oil, some of the healthy omega-3 fat in the fish can migrate into the surrounding oil (7) and get lost when the fish are drained. This may not be a problem if you use the flavorful oil in what you are doing.
“Unless someone is looking for a particular taste or texture from oil -packed can of fish, I would recommend the water -filled,” says Basbaum.
Basbaum also says that the best can of fish to eat is the highest in omega-3s and lowest in Mercury (8). These fish include:
- Anchovies
- Salmon
- Sardines
- Mackerel
- Trout
- Oyster
- Light tuna
- Herring
Frequently asked questions (frequently asked questions)
How much tinned fish should I eat and how often?
The dietary guidelines for Americans recommend that you eat at least 8 ounces of seafood per week (9). This guideline is for a 2,000 calorie content, so the number may vary depending on the person. Tinned fish can be a good choice of seafood to contribute to this 8-ounce benchmark.
Is tinnet fish as healthy as fresh fish?
Although there are small nutritional differences between tinnet fish and fresh fish, they are generally quite similar (2, 10). They are both excellent sources of omega-3s, protein, vitamins and minerals. Basbaum does not recommend one over the other.
Does the cooking or heating of canned fish affect its nutritional value?
Tinnet fish are already fully cooked and ready to eat. But Basbaum says that it is best to preserve omega-3 fatty acids, it is best not to exaggerate it with high heat cooking methods (11).
What is the difference between canned fish and tinnet fish?
Hermetic fish and tinned fish are the same thing, but tinnet fish sometimes refer to several gourmet versions.
The lower line
Despite some nutritional problems, tinnet fish is a healthy source of omega-3 fatty acids, proteins, vitamins and minerals. It offers nutrients comparable to fresh fish – and can come up with a more tasty or aesthetic appeal.
When it comes to eating canned fish or fresh fish, Basbaum says: “I wouldn’t recommend one over the other. Instead, I would say what you make you eat more fish, go for that kind!”
What matters is not the shape your fish comes in, but the fact that you eat seafood in the first place.
The post here is what you need to know about the tinned fishing trend that first appeared on the MyFitnessPal blog.