Summary of Is Canned Tuna Healthy? 5 Side Effects of Eating It:
Canned tuna can provide a boost of protein and omega-3 fatty acids which are beneficial for brain and eye health, but it can also be high in sodium and potentially harmful levels of mercury. The article recommends choosing brands with lower levels of sodium and fat and eating canned tuna a couple of times a week can be a part of a healthy diet. It also advises pregnant or breastfeeding women to avoid tuna and other fish that may contain mercury.
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Is Canned Tuna Healthy or Not?
Tuna is a great source of protein, omega-3 fatty acids, and other nutrients that promote optimal health. Unfortunately, fresh tuna can be expensive and difficult to prepare, making canned tuna an attractive and cost-effective alternative. Canned tuna is a healthy and affordable way to get your daily dose of essential nutrients, but it can also be high in sodium and may expose you to mercury. Read on to find out if canned tuna is healthy for you or if you should leave it on the grocery store shelf.
Benefits of Canned Tuna
A Rich Protein Boost
Canned tuna contains high amounts of protein, with a 3-ounce serving containing approximately 20 grams. A whole can contains up to 40 grams of protein, making it an affordable and easy way to get a protein boost in your diet. Tuna is classified as a complete protein because it contains all nine essential amino acids, which are necessary for building and repairing tissues in the body. Unlike incomplete proteins, complete proteins are easier for your body to digest and utilize effectively.
Supports Brain and Eye Health
Tuna is packed with omega-3 fatty acids, which are essential for brain health and cognitive function. Studies show that omega-3s can help reduce depression symptoms, improve mood, and slow age-related cognitive decline. Additionally, omega-3s can reduce inflammation, lower cholesterol, and prevent blood clots, making them essential for cardiovascular health.
Potential Side Effects
High in Sodium
Some canned tuna brands are high in sodium, which can increase your risk of high blood pressure and other health issues. A serving of Bumble Bee White Albacore Tuna contains around 210 milligrams of sodium, while Chicken of the Sea contains around 360 milligrams. Consistently consuming high amounts of sodium can lead to cardiovascular issues such as high blood pressure. Be sure to check labels for lower sodium options when shopping for canned tuna.
High Fat Content
Canned tuna is available in either water or oil, and the varieties in oil tend to have a higher fat content. For example, Target brand Premium White Albacore Tuna lists 10 grams of olive oil as an ingredient, which nearly accounts for ¼ of the daily recommendation for total fat intake. Eating too much fat can lead to weight gain and other health issues.
Risk of Mercury Exposure
Mercury is a naturally occurring element that is found in many types of fish and seafood, and overexposure to it can damage your cognitive function and memory. The FDA recommends consuming no more than one or two servings of canned tuna per week, to avoid overexposure to mercury, especially for pregnant or breastfeeding individuals. Certain types of tuna, such as albacore, tend to contain more mercury than other types, like skipjack or light tuna.
Is Canned Tuna Healthy?
Canned tuna is a healthy option for those looking for a convenient, cost-effective source of protein and omega-3 fatty acids. While there are some potential downsides to consuming canned tuna, such as high sodium and fat content, choosing lower sodium and oil content varieties can mitigate those concerns. Likewise, the risk of mercury exposure can be minimized by consuming no more than two servings per week and choosing skipjack or light tuna options. In conclusion, canned tuna can be a healthy and cost-effective addition to your diet, providing you the nutrients that promote healthy brain and heart function.
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