Canned tuna: what characteristics it must have to be healthy, according to a nutritionist

Taking into account the current nutritional recommendations that invite us to increase the consumption of fatty fish due to its content of omega-3 fatty acids, every day more people are interested in integrating a greater consumption in the daily diet. Although cuts such as salmon or fresh tuna are ideal, they are not always on hand and that is why canned tuna options have become a very accessible and easy option. Tuna is a high biological value lean protein that meets many dietary needs, tastes delicious, and is incredibly versatile. Not in vain its canned version is tremendously popular, in fact according to the National Institute of Fisheries it is estimated that only in the US, About 1 billion pounds of canned and bagged tuna are consumed annually.

The truth is that there are too many advantages to mention over canned tuna, probably one of the main ones is that can last up to four years in the cupboard. It is also a very economical product that can be used to create all kinds of ingenious recipes such as ceviches, salads, pastas, stews, sandwiches, empanadas and savory cakes. In addition, nutritionally speaking it is a true treasure, a single can of tuna not only covers most, if not all, of the recommended daily protein intake and of course it is one of the best sources of omega-3 fatty acids that help improve brain and eye function.

According to information released by the United States Food and Drug Administration (FDA), another of the great advantages when it comes to canned tuna is the fact that it is one of the fish with lower mercury content. Especially when compared to options such as shark, swordfish, mackerel or tilefish. In addition, the FDA lists as safe to eat up to 12 ounces of low-mercury fish per week. For more context: between 2 and 4 cans of tuna, depending on the size.

So it is a product of daily consumption that is full of benefits, nutritional, medicinal and is therefore a staple in the diet. The main and really only problem about canned tuna, it is the simple fact of buying it. We cannot deny that there is a wide variety of brands on the market, and that makes it often difficult to choose the best options. The truth is that there are many decisions to make about the best tuna: Water or oil? White or clear? Based on this, we undertook the task of investigating the fundamental aspects recommended by nutritional experts to choose the healthiest alternatives for canned tuna.

According to data released by the National Fisheries Institute, the most widely purchased type of canned tuna is chunk tuna in water. And the reality is that this information lets us know that most Americans are making good decisions and the main reason is that they are the lightest and most beneficial variants for body weight. Therefore, if you prefer to bet on the versions in oil, you should make sure that it is always made with olive oil that will provide additional nutritional benefits.

Another of the most important specifications is to bet on the versions “without added salt”, therefore it is essential to always check the nutritional labels of the tuna to corroborate it. You are probably wondering about some brands recommended by the experts, most agree that options such as Tonnino and Wild Planet are in the first places.

So now you know, canned tuna is a great dietary addition to support your health and increase your intake of omega-3 fatty acids. Remember that these types of fats are associated with immense health benefits, are related to great anti-inflammatory properties, are a good ally in the prevention of cancer, are considered a powerful natural antidepressant, reduce cholesterol and triglycerides, and are associated with extraordinary cardiovascular benefits. In addition, they lower the risk of metabolic syndrome, protect mental health, decrease the risk of dementia and Alzheimer’s, benefit weight loss, and are a wonderful liver protector.

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