"Nutrition expert weighs in on the merits of consuming canned fish: it's worth considering"
Healthy Choices: The Nutritional Benefits of Canned Sardines
Canned sardines are a hidden gem in the world of nutrition, offering a wealth of health benefits that make them a worthy addition to any diet. These tiny fish are packed with high-quality proteins, omega-3 fatty acids, and a host of essential vitamins and minerals.
A typical 3.75 oz can of sardines contains approximately 191 calories, 22.6 grams of protein, and healthy fats such as 4.7 grams of polyunsaturated fat, with zero carbohydrates or sugars[1]. Sardines are also a rich source of vitamin B12, providing over three times the daily value per can, as well as calcium, vitamin D, iron, and other minerals essential for heart, bone, and immune health[1].
One of the key advantages of canned sardines is their low mercury content. Sardines are small and low on the food chain, making them safer to consume even for pregnant or breastfeeding women[1][4]. While larger fish like tuna contain more mercury, they also have selenium that may mitigate mercury’s toxicity to some extent[2].
However, it's important to note that not all canned foods are created equal. The canning process can cause some nutrient loss due to heating, but many essential nutrients remain intact[3]. Some concerns about canned foods relate to added salt, sugar, or saturated fats depending on the product. For example, canned olives tend to be high in salt but rinsing them can reduce sodium content[3]. While canned coconut milk is high in saturated fat, many other canned foods remain nutritious and beneficial when chosen wisely[3].
When it comes to canned sardines, the main thing to consider is the salt content. Opting for the lowest salt content possible is advisable[4]. Canned sardines in tomato sauce can add additional nutritional benefits, and the tomato sauce version of canned foods does not add any undesirable smells to the kitchen.
'Natural' labels on canned food should be approached with caution. Mihaela Bilic, a nutritionist and author, highlighted the nutritional content of certain canned foods like sardines. She emphasised the ease of transportation and versatility of canned sardines, making them a convenient option for quick, nutritious meals.
In conclusion, canned sardines represent a healthy, nutrient-dense choice with minimal mercury risk, but consumers should monitor sodium intake from canned foods and be mindful of any added ingredients. Canned fish, such as tuna, sardines, mackerel, herring, or pilchard, are a practical, effective, and affordable source of omega-3. Nutritionist Mihaela Bilic recommends not dismissing canned fish as a valuable part of a balanced diet.
References: [1] Healthline. (2021). Sardines Nutrition Facts and Calories. [online] Available at: https://www.healthline.com/nutrition/sardines-nutrition-facts
[2] Food and Agriculture Organization of the United Nations. (2018). Mercury in fish and seafood: implications for human health. [online] Available at: http://www.fao.org/3/a-i7465e.pdf
[3] Harvard T.H. Chan School of Public Health. (2021). Canned Foods: Nutrition and Health. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/canned-foods/
[4] Mayo Clinic. (2021). Sardines. [online] Available at: https://www.mayoclinic.org/foods/sardines/nutrition-charts/sardines
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