Is Tuna Good For Gut Health?

Last but not least, wild-caught fish is the greatest animal source of inflammation-reducing omega-3 fats and the easiest kind of protein to absorb. And treating leaky gut requires lowering inflammation. Three times a week, consume baked wild-caught salmon, tuna, or mackerel to achieve this.

Study: eating tinned tuna may damage your digestive system.

TINNED tuna has up to 100 times more zinc than is healthy to eat. Origin: Getty

Although canned tuna is a common daily staple, some researchers advise reducing consumption. According to a new study, this inexpensive lunch option includes up to 100 times the recommended safe amount of zinc, which can result in major stomach issues.

Zinc is filtered into food 100 times greater than the recommended dietary requirement, according to a study published in the journal Food and Function. Zinc is frequently used to line the inside of cans because of its anti-microbial properties.

The Binghamton University research team examined cans of sweet corn, tuna, asparagus, and chicken, all of which naturally contain modest levels of zinc and are typically packaged with the element.

The worst was definitely tuna because it was discovered that tuna touching the interior of the can was the most contaminated. Following asparagus and sweet corn, which only contained a third of the amount of canned tuna, tinned chicken was the food item with the second-highest contamination rate.

According to Gretchen Mahler, a university lecturer, “it was discovered that the zinc included in a serving of these foods is nearly one hundred times more than the recommended dietary limit.”

We discovered that ingesting zinc oxide (ZnO) nanoparticles in amounts comparable to what you might typically consume during a meal or throughout the day can alter how your intestine absorbs nutrients or how intestinal cell gene and protein expression are expressed.

Mahler forewarned that the mineral might potentially lead to inflammation, which would obstruct the transport of glucose and iron.

Increased intestinal permeability is undesirable since it could allow substances that shouldn’t be able to enter the bloodstream to do so.

The National Institutes of Health state that seizures, vomiting, fever, and fainting have all been connected to high zinc ingestion. Natural sources of zinc include meat, seafood, and dairy products. Zinc benefits the skin, hair, teeth, and immune system.

The effect of zinc on chicken guts is now being studied by experts.

The bottom line.

As long as you are mindful of mercury levels, sustainability, and sourcing, tuna may be a cheap, nutrient-dense source of protein. Knowing more about the origins, processing, and packaging of your food is always advantageous since, as the saying goes, “knowledge is power.”

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tuna nutrition in cans

There are many types of tuna. Overall, it is a great protein source that is low in fat and calories.

The nutritional value of canned tuna can vary depending on whether it is packed in water or oil. When compared to canned tuna packed in water, canned tuna packed in oil typically has more calories and fat (1, 2).

The nutritional data for 1 ounce (or 28 grams) of fresh, canned in oil, and canned in water tuna are contrasted in the following table (1, 2, 3).

Overall, canned tuna typically has more sodium than fresh tuna. The amount of calories, total fat, and saturated fat, however, differ depending on whether the tuna is packed in oil or water.

It is advisable to read the label because nutrient value can differ between brands depending on how tuna is packed.

DHA is a kind of omega-3 fatty acid that is crucial for the health of the brain and eyes (5, 6).

Additionally, vitamin D, selenium, and iodine are all present in both fresh and canned tuna, which is another benefit (1, 2, 3).

Tuna is a good source of protein and has a low saturated fat content, whether it is packed in water or oil. However, oil-packed canned tuna often has higher calorie and fat content overall.

Fish Oil Can Help With Inflammation

Fish oil has anti-inflammatory properties because to its omega-3 fatty acids, which also make it good for your digestive system and heart. You can start by attempting to adopt a Mediterranean diet and including fatty fish in your diet, such as salmon, halibut, and mackerel.

What medical professionals and academics now understand is that persons with IBS, one of the most prevalent conditions to consult a gastroenterologist for, may not be getting enough omega-3 fatty acids from fish. A tiny study comparing the levels of fatty acids in 30 Asian women with IBS and 39 Asian women without the condition was published in the journal Medicine in 2017. They discovered that women with IBS had lower levels of good omega-3 fatty acids and higher levels of dangerous saturated fats in their blood, in addition to having higher levels of depression.

While a study found that taking omega-3 supplements for six weeks caused minor changes in the composition of the gut microbiome, supporting the idea that omega-3 fatty acids might have a prebiotic effect on the gut, more research is required to fully understand the role and mechanism of omega-3 fatty acids in the gut.

Nutrition D

One of the relatively few sources of dietary vitamin D in our current food supply is fatty fish (such as salmon, mackerel, and tuna), and this nutrient has an intriguing and intricate role to play in preserving a healthy gut! We already understand that vitamin D improves gut barrier performance and prevents leaky gut (for example, by enhancing the intercellular junctions that control gut permeability, and by reducing inflammatory cytokines like interleukin-8). But many of the functions of vitamin D (and diseases linked to vitamin D deficiency) are actually mediated by the microbes in our guts!

High levels of Ruminococcaceae, a bacterial family that produces short-chain fatty acids and may help prevent MS-related inflammation, are linked to higher levels of serum vitamin D in persons with multiple sclerosis (over 40 ng/mL). The gut mucosa of cystic fibrosis patients may be manipulated by vitamin D in ways that lessen gut inflammation and enable beneficial bacteria to outcompete opportunistic infections, so easing some symptoms.

According to one study, supplementing with vitamin D (at a dose of 980 IU per kilogram of body weight per week for four weeks, followed by four weeks of taking 490 IU per kilogram of body weight) significantly decreased levels of Gammaproteobacteria, including the most common opportunistic pathogens, while also boosting the bacterial richness of the gut microbiota. And here’s one more just in case we needed one to maintain adequate vitamin D levels: According to study, metabolic syndrome may be brought on by vitamin D insufficiency through the stomach! It has been demonstrated that a lack of vitamin D worsens microflora imbalances, particularly by reducing the production of defensins (anti-microbial molecules needed for maintaining healthy gut microbes). These imbalances cause fatty liver disease, high blood sugar, and other metabolic syndrome hallmarks. See also The Paleo Diet for Cardiovascular Disease and Paleo for Weight Loss.

And last, there’s a chance that the relationship between vitamin D and the gut flora is mutual. While vitamin D can affect the wellbeing and make-up of the gut microbiota, specific gut bacteria may also have an impact on blood levels of vitamin D by controlling vitamin D metabolism. Though additional research is required to establish cause and effect, larger amounts of Coprococcus and Bifidobacterium, for example, seem to encourage higher levels of vitamin D in humans.

Fishery fish

Regarding quality, seafood is really important. First, we need to be concerned about antibiotics and growth hormones that can end up in our food.

Mercury is the next issue we must consider. While you can consume lots of fish up to three times per week without worrying about mercury levels and maintain a healthy fatty acid balance, farmed fish is more likely to have greater concentrations.

It’s important to note that the nutrient profiles of farmed and wild fish differ, and that wild fish is far better for the gut.

We can maintain excellent health by routinely eating seafood since it contains beneficial fats and difficult-to-get vitamins like vitamin D.

Choose fish with low mercury level, such as salmon, bass, oysters, scallops, shrimp, lobster, halibut, cod, and trout, to limit your consumption of mercury.

Don’t eat too much mackerel, albacore tuna, yellowfin tuna, or grouper because mercury poisoning is a guaranteed way to get leaky gut.

Conclusion: Is Tuna in Cans Healthy?

In spite of the debate, canned tuna continues to be one of our favorite sources of lean, shelf-stable protein. It’s one of the most well-rounded alternatives you’ll find outside of your neighborhood grocery store’s fresh fish section when consumed in the proper quantity. We cannot suggest it enough if you are not pregnant or nursing.

Bone broth (4)

Bone broth has long been used as a traditional treatment for ailments and to ease digestive problems. The most crucial piece of kitchen equipment, according to a 1938 medical journal article on the advantages of gelatin, is the stockpot. Large concentrations of glucosamine and chondroitin sulfate have been found in homemade bone broth, which serve to restore the protective barrier in the gut mucosa and reduce stomach inflammation. In addition, gelatin, a hydrophilic colloid that draws gastric fluids and promotes digestion, is abundantly present in it.

5. Algae

Seaweed is a fantastic source of fiber and is rich in trace minerals. Alginate is a high-fiber substance found in brown types. The kelp family of seaweed should be sought for (kombu, sea palm and wakame).

6. Vegetables with a crucifer

Kale, cabbage, broccoli, and silverbeet are just a few examples of the cruciferous vegetables that are great for gut health since they offer a variety of phytonutrients, vitamins, and minerals, as well as being a strong source of fiber. The balance of healthy bacteria in the stomach can be improved by phytonutrients, which also have anti-inflammatory and antioxidant qualities.

7. Yogurt with a sour flavor

Yogurt ought to always taste tart rather than sweet. The lactic-acid bacteria that have grown throughout the fermentation process in the milk are what give it its sour flavor. Regular yogurt consumption can improve the equilibrium of the gut’s microbiota by fostering the growth of “good guys” like lactobacillus and bifidobacterium probiotics.

8. Chicken soup made by grandma

For a stomach ache, a cold, or the flu, nothing is nearly as nourishing as a bowl of “Jewish Penicillin” or “Mama’s Perfume.” Chicken soup contains enough of liquids, which aids in hydration, well-cooked, readily digested veggies, and a basis of healing bone broth (see point four). Traditional chicken soup has anti-inflammatory ingredients, which calm the mucosal barriers in the stomach and nasal passages, according to a small number of studies. Other herbs and spices that have anti-inflammatory and anti-microbial qualities include garlic, ginger, and turmeric.

9. Fried fish.

Salmon, sardines, and mackerel are among the oily fish that are a great source of omega-3 fatty acids like EPA and DOHA. These fatty acids may be essential for maintaining normal bowel function. They may help lubricate the digestive tract and maintain a smooth digestive process. Additionally, they can strengthen the intestinal lining and lessen inflammation, which can help to ward off digestive disorders.

In-season ginger 10.

A traditional spice known for its ability to alleviate gas and lessen stomach bloating is ginger. It is referred to as a “intestinal spasmolytic” in herbal medicine, which is a term for a chemical that helps calm and relax the digestive tract. Fresh ginger’s main ingredient, gingerol, has anti-inflammatory and anti-microbial qualities that can help with stomach discomfort symptoms. When compared to a placebo, it has been discovered in numerous studies to be a more potent treatment for motion nausea and morning sickness.