Freshly cooked salmon or perfectly seared tuna are delicious, but they can be expensive and challenging to prepare. Canned tuna is a convenient and cost-effective option for those who want to enjoy the flavor and health benefits of fish. However, there are concerns about its nutritional value and potential health risks.
Canned tuna provides protein and healthy fats, but it is often high in sodium, like other canned foods. Additionally, there is a risk of mercury exposure from consuming tuna, which can negatively impact cognitive health and mental function. With conflicting opinions on the safety of canned tuna, some may question whether it is a worthwhile food choice.
Benefits of Canned Tuna
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Protein is often associated with foods like eggs, chicken, and beef, but don't overlook the benefits of fish. Canned tuna is an affordable and convenient way to obtain a protein boost, with a single can containing approximately 40 grams of protein, and a 3-ounce serving offering around 20 grams.
Tuna is a complete protein, meaning it contains all nine essential amino acids that the body needs. Not all sources of protein are complete, with nuts, vegetables, and legumes being examples of incomplete proteins. While it's important to consume both complete and incomplete proteins, tuna is an excellent source of protein as it is made up of almost 90% protein, with minimal amounts of fat and carbohydrates.
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Canned tuna is a rich source of omega-3 fatty acids, which offer a range of potential health benefits. Research has shown that dietary intake of omega-3s can alleviate symptoms of depression, enhance overall mood, and slow age-related cognitive decline. Additionally, recent studies suggest that omega-3s promote cardiovascular health by lowering cholesterol, reducing blood clots, and decreasing inflammation.
The American Heart Association recommends consuming two servings of fish per week to obtain the recommended amount of omega-3 fatty acids. Canned tuna is an ideal choice for meeting this guideline quickly and easily.
Potential Side Effects
Watch Your Sodium Intake: Potential Risks of Consuming Too Much Sodium
Consuming canned tuna may result in excessive sodium intake, as many brands contain high levels of sodium. For instance, a 3-ounce serving of Bumble Bee White Albacore Tuna contains 210 milligrams of sodium, while Chicken of the Sea has 360 milligrams. While occasional high sodium intake may not have adverse effects, consistently consuming excessive amounts of sodium can lead to cardiovascular problems and high blood pressure.
Although the amount of sodium in canned tuna may seem small, it can easily contribute to exceeding the daily recommended allowance of 2,300 milligrams. To minimize sodium intake, consider a low-sodium canned tuna option such as Genova Premium Albacore Tuna.
Be Mindful of Fat Intake: Potential Risks of Consuming High Amounts of Fat from Canned Tuna
Canned tuna is available in water or oil, with the oil varieties offering a richer flavor and a more moist texture. However, the oil-packed versions can contain excessive amounts of fat per serving. For example, Target brand Premium White Albacore Tuna contains 10 grams of olive oil, which is a heart-healthy oil known to lower the risk of cardiovascular disease. Nonetheless, it can contribute to exceeding the recommended daily fat intake.
According to the Dietary Guidelines for Americans, fat should account for 20-35% of daily calorie intake, which equates to 44-78 grams of fat per day on a 2,000 calorie diet. As a result, a single can of tuna containing 10 grams of fat represents a significant proportion of the recommended daily fat intake.
Potential Risks of Mercury Poisoning from Consuming Canned Tuna
Many individuals are concerned about the potential risks of mercury poisoning from consuming canned tuna, which can lead to memory loss and cognitive impairment. While there is a risk of mercury exposure from eating canned tuna, different varieties contain varying levels of mercury.
Consumer Reports found that the five most popular tuna brands (Wild Planet, Bumble Bee, StarKist, Chicken of the Sea, and Safe Catch) all contained some levels of mercury, with albacore containing higher levels than skipjack or light tuna. Additionally, CR discovered unexpected spikes in mercury levels in six of the 30 cans tested, with no discernible pattern. Despite these findings, the FDA suggests that adults can safely consume one to two servings of canned tuna per week, with pregnant or breastfeeding women advised to avoid consuming tuna and other fish with mercury.
Interestingly, the journal Environmental Research notes that tuna contains selenium, a nutrient that has protective qualities against the mercury found in tuna and other fish.
Is Canned Tuna Beneficial for Your Health?
Before preparing a tuna salad sandwich, it's essential to evaluate the potential health benefits of consuming canned tuna. Although some canned tuna varieties are high in sodium and fat, the nutrient content is significant, including protein and omega-3 fatty acids. Canned tuna is an excellent option for a satisfying snack between meals or as part of a main meal to meet daily protein requirements.
Choosing a trusted brand with lower levels of sodium and fat ensures that consuming canned tuna a couple of times a week can be a healthy and safe addition to your daily diet.