Patients without a history of heart disease are advised by the American Heart Association to consume at least two servings of fish per week (a total of 6-8 ounces). There ought to be a variety of fish in this. Omega-3 fatty acids are abundant in cold-water wild fish species such mackerel, tuna, salmon, sardines, and herring. To choose fish with a high concentration of omega-3 fatty acids, consult the list above.
Your doctor could advise that you consume one gram of EPA + DHA each day if you have heart problems. Consult your doctor about taking a fish oil supplement if you are having problems obtaining this amount from meals alone.
Even if you take medicine to lower your triglyceride levels, if you have high levels, you may need to eat additional foods that are rich in omega-3 fatty acids. Additionally, your doctor could advise taking a fish oil supplement. In general, people with elevated triglyceride levels should take 2-4 grams of EPA + DHA daily. It has been demonstrated that this dosage can reduce triglyceride levels by 25 to 35%.
Are Salmon and Tuna in Cans Good Omega-3 Sources?
Omega-3 fatty acids, which must come from your food because your body cannot make them, are present in both canned salmon and tuna. Omega-3 fatty acids are present in varying levels in different varieties of salmon and tuna.
These fatty acids help lower the risk of heart disease and are important for neurological development.
How do Omega 3 and Omega 6 differ from one another?
Eat less fat, according to this easy piece of advice. But did you know that some fat is important and there are particular types of fat that we actually should consume more of?
“Essential fats” include omega-3 and omega-6. In other words, they are essential for a healthy life and cannot be produced by our bodies. When utilized in place of less nutritious fats, they both provide health advantages. Researchers are still discussing the precise ratios of each type, but in general they advise consuming more Omega-3s and substituting Omega-6s for saturated and trans fats.
Omega-3 fatty acids, which are mostly found in seafood, nuts, leafy greens, and seeds, seem to lower inflammation, which is a major factor in many chronic health issues, including cardiovascular disease, arthritis, inflammatory bowel disease, Alzheimer’s disease, and obesity.
Some of the finest sources of DHA and EPA Omega-3 fatty acids include oily seafood, like tuna, salmon, and sardines. According to research, those who consume more fatty fish have lower incidences of heart disease and stroke. (1, 2) DHA is crucial for maintaining the health of the brain and eyes. (3, 4)
Plant sources of Omega 3 include nuts and seeds like walnuts, flax and chia seeds, as well as select leafy greens like kale and Brussels sprouts.
When substituted for saturated and trans fats, omega-6 fatty acids may also help lessen the risk of heart disease. They also lower bad cholesterol (LDL), are crucial for healthy growth and development, support brain function, and maintain a healthy nervous system. (5)
Omega-6 fatty acids are present in a variety of vegetable oils, including canola oil, safflower oil, soy oil, and corn oil.
Many health experts contend that we consume too much, despite the fact that the majority of Americans have no trouble obtaining enough of these fats. The main line is that these fats are an essential component of the diet and have significant health advantages when they are substituted for less healthy fats and consumed in moderation.
- Consume seafood in a variety of dishes at least twice every week. Fatty seafood, such tuna, salmon and sardines are rich sources of Omega – 3’s.*
- Serve salads, grains, cereal, or veggie dishes with nuts.
- When making salad dressings or cooking, use minimal amounts of liquid oils, such as canola or olive oil.
- You can top your salad with flaxseeds, chia seeds, or sesame seeds, or you can put them into smoothies, soups, or porridge.
- Eat plenty of other fruits and vegetables in addition to leafy greens a few times per week.
- To reap the full benefits of these fats on your health as well as other nutrients your body requires to be healthy, adopt a Mediterranean diet.
- American Heart Association Journal. 2013; 2:e000506
- American College of Cardiology Journal. 2005; 46(1):120-124
- Lancet. 2007 369(9561):578-585
- Journal of Clinical Nutrition in America. 2008; 87(3):548-557
- Circulation. 2009;119:902-907
*Omega 3 fatty acids can be found in great quantities in tuna. When EPA and DHA are combined, the amount of Omega 3s in various types of tuna can range from 80 mg to 240 mg per serving.
advantages of tuna in cans
Additionally, it lasts a long period. In your pantry, some brands can last for two to five years.
Because it has few calories and a lot of protein, canned tuna is a smart choice if you’re trying to lose weight.
High-protein diets have been linked to advantages for weight loss, including heightened sensations of fullness and less cravings (7, 8).
Tuna is nevertheless regarded as a strong source of omega-3 fatty acids despite having little fat (1, 2, 9).
Omega-3s are necessary dietary fats that are good for the health of the heart, eyes, and brain. Although you can also acquire omega-3s from plant foods, fish is thought to be a key dietary source of these beneficial fats (10, 11).
The Dietary Guidelines for Americans currently advise individuals to eat 8 ounces (227 grams) of seafood weekly as a result (12).
If you want to compare brands, examine the labels because the types and quantities of fats can differ depending on the type of canned tuna you select (1, 2, 12).
In addition to being a rich source of healthful fats, canned tuna is also a wonderful source of a number of vitamins and minerals, particularly selenium and vitamin D. (1, 2).
Last but not least, despite being in a can, many kinds of canned tuna contain merely tuna, water or oil, and salt. For added flavor, certain brands could also include seasonings or broth.
An affordable, low-calorie source of protein and other crucial elements, such as omega-3 fatty acids, is canned tuna. In your pantry, some brands can last for two to five years.
One Significant Effect of Consuming Tuna in Cans, Per Science
Biting into a crispy, salty, cheesy tuna melt is quite the experience. It’s like heaven on earth in a sandwich, what with the toasty bread, the flavorful fish, and the melty cheese. And while eating fish from a can may not seem like the healthiest thing in the world, in fact, canned tuna is one of the best (and cheapest) sources of lean protein you can get at the grocery store. There is another significant benefit of eating canned tuna that your body simply adores, in addition to having a lengthy shelf life (so you may indulge in your tuna melt need whenever it strikes), and that is the boost of omega-3 fatty acids that the fish is packed of.
Here are several reasons why including omega-3 fatty acids in your diet will benefit you overall. For even more dietary advice, check out our list of The 7 Healthiest Foods to Eat Now.
The Office of Dietary Supplements at the National Institutes of Health claims that omega-3 fatty acids are a source of polyunsaturated fat that can improve your body’s health. The omega-3 fatty acids can support the health of your eyes, brain, and even provide your body with all-day energy. Eicosanoids, which are substances that support the construction and operation of your body’s immunological, endocrine, pulmonary, and cardiovascular systems, are present in omega 3-rich foods.
According to Harvard Health, the body cannot manufacture enough omega-3 fatty acids on its own. You can acquire them from foods including fish (like canned tuna), vegetable oils, almonds, flax seeds, flaxseed oil, and leafy greens. They are an important fat that the body requires in order to function.
Omega-3 fatty acids are anti-inflammatory, which means they can help with preventing cardiovascular diseases as well as lupus, eczema, rheumatoid arthritis, and even cancer in some cases. Omega-3 fatty acids help with the cell membranes in your body, which, according to Harvard Health, result in hormones that can help regulate “blood clotting, contraction and relaxation of artery walls, and inflammation.”
However, isn’t eating fat unhealthy? That toxic diet myth is untrue! Dietary fats are a crucial component of a healthy diet since they aid in digestion, increase feelings of fullness, and give your body energy throughout the day. According to the American Heart Association (AHA), eating healthy fats on a regular basis is crucial for promoting cell growth and controlling hormones, particularly ghrelin, the hormone that causes appetite.
While concentrating on ways to enhance these other beneficial fats in your diet might help with your overall health and weight reduction, having tiny levels of saturated fat in your diet—which mainly come from dairy and animal products—is not harmful to you.
Naturally, canned tuna is a fantastic source of omega-3 fatty acids that you may include in your diet for a reasonable cost. According to a USDA Agricultural Research Service report, eating at least 250 mg of omega-3 fatty acids per day—or 2 grams of omega-3s per week—is crucial. Omega-3 fatty acids in this level have been associated with a lower risk of cardiovascular disease. A 3-ounce portion of albacore tuna has 1.5 grams of omega-3 fatty acids, according to Cleveland Clinic. You’ll obtain all the omega-3 fatty acids you require if you consume at least one can of tuna every week.
Consider this a cue to prepare a warm tuna melt for dinner. Or how about preparing one of these 13 Healthier Recipes Using Tuna in Cans?
It’s also a fantastic source of the omega-3 fatty acids EPA and DHA, which protect the heart. But not all tuna in tins is created equal. Researchers examined canned tuna products in American grocery shops for a study that was published in Public Health Nutrition. When compared to tuna packed in oil, tuna packed in water had higher levels of EPA and DHA and lower omega 6: omega 3 ratios.
Asim Maqbool, MD, associate professor of clinical pediatrics at the Children’s Hospital of Philadelphia and research author, says, “I specifically advocate light canned tuna in water, which gives good omega-3 fatty acids.” Another benefit is that light tuna only has roughly half as much mercury as albacore tuna, according to Maqbool.
According to the FDA, two cans of tuna per week is a safe amount to consume because canned tuna has lower mercury levels than tuna steaks and sushi. The organization is now updating its recommendations for eating fish during pregnancy in an effort to persuade more expectant mothers and young children to do so because of its numerous nutritional advantages. Light canned tuna falls into their “reduced mercury” group at 13 mcg per 4 ounces, along with salmon (2 mcg for 4 ounces), and shrimp (less than 1 mcg per 4 ounces).
The Harvard School of Public Health’s adjunct professor of environmental health and toxin researcher Philippe Grandjean, MD, disagrees, arguing that no canned tuna of any kind should be consumed. He claims that more than one-third of the average American’s mercury intake comes from canned tuna. In coastal U.S. communities, “about one in six women have elevated mercury exposures that could harm the fetus.”
Salmon, mackerel, and shrimp have significantly less mercury than tuna, thus he advises consumers to eat those instead. Michael Gochfeld, MD, PhD, professor of environmental and occupational medicine at the Robert Wood Johnson Medical School at Rutgers University, concurs with this suggestion. He advises pregnant women to avoid canned white tuna and to consume it in moderation. They would do much better to choose canned salmon, which is significantly higher in healthful omega 3s and has a very low mercury content.
Not only mercury is a potential pollutant. The linings of canned foods frequently contain the endocrine disruptor bisphenol A, ant BPA. Leonardo Trasande, associate professor of pediatrics and environmental medicine at New York University School of Medicine, and author of several recent papers on the health costs of endocrine-disrupting chemicals, claims that diet is the main source of BPA exposure, particularly in children, with canned food consumption being the predominant source. According to studies, consuming more fresh food can lower BPA levels while consuming more canned food can raise them.
David Katz, MD, the head of the Yale University Prevention Research Center, maintains that the advantages of canned tuna for health still outweigh any possible contamination dangers. The presence of fish in the diet is linked to better health, according to all research contrasting its inclusion and absence from diets. “Perfectly ‘clean’ food no longer exists on our earth; those pollutants are regrettable, but it’s the reality in a world we haven’t handled all that well.”