Tinned fish such as salmon, tuna, mackerel and sardines are much on par with fresh fish. They provide you with as much heart healthy omega-3 fatty acids as fresh fish. Tinned fish can be a top source of the heart-healthy long-chain omega-3 fats EPA and DHA. The essential oils in fish help prevent potentially deadly heart rhythms. Furthermore, they also work against inflammation and the formation of blood clots inside arteries.
An Italian study published in 2001 found that people who ate fresh or tinned fish at least twice a week were 30% less likely to have had heart attacks as those who ate fish less than once a week.
Whenever possible, choose fish packed in water. Water and oil don’t mix; therefore omega-3 fats remain locked in the fish. When tinned fish is packed in oil, certain amounts of omega-3 fatty acids are lost when the oil is drained.
Tinned fish is a good source of protein and other important nutrients. Neither fresh fish nor tinned fish is healthier than the other. In fact, studies show that slightly higher levels of two omega-3s in tinned pink and red salmon than it found in fresh. Another fact is that canning preserves most of a food’s nutrients. However, while the canning process may damage certain vitamins, amounts of other healthy compounds increase.
The only downside of eating tinned fish is the extra sodium it may contain. You can get more than 300 milligrams of sodium which is one-seventh of a healthy daily ration from eighty-five grams of tinned salmon or tuna. Rinsing the fish may help a bit, however you may lose nutrients.
In comparison to fresh fish, canned seafood is much less expensive and has a shelf life of at least a year. It is easy to prepare, handy and has minimal odour. Furthermore, it is healthy and versatile. However, the public perception is that canned foods are somehow inferior or nutritionally inadequate, and this notion has stifled its acceptance among consumers. Despite increasingly health-conscious culture, tinned fish consumption is declining.
It is a fact that some canned seafood is prone to contain higher levels of mercury than fresh counterparts. The majority are perfectly safe and incredibly healthy. Tinned fish goes way beyond just tuna and salmon, with each different variety providing its own specific flavour, texture, and nutritional benefits.
Tinned fish is already cooked. Just drain the liquid and it is ready to eat or add to your favourite dish. According to the National Heart Foundation, Australians should consume a combined total of 500mg (0.5g) of EPA and DHA every day. This equates to eating two to three 150g serves of oily fish, such as salmon, sardines or tuna, a week. You can greatly enhance your nutritional intake and improve your health by consuming more tinned fish.