Canned tuna is a popular, easy cuisine that is a mainstay in many diets around the world because of its low cost and nutritional value. However, like all foods, it has both positive and harmful effects on the body. Understanding this can help you make more informed nutritional decisions. Here’s what you should know about the health consequences of eating canned tuna.
Positive Effects of Eating Canned Tuna
High Quality Protein:
Canned tuna is a great source of high-quality protein, which is required for muscle repair, growth, and overall health. Protein also helps you feel fuller for longer periods of time, which can help with weight management.
Rich in nutrients:
It includes several minerals, including B vitamins (particularly B12 and niacin), selenium, and omega-3 fatty acids. These nutrients are essential for preserving cardiovascular health, promoting metabolic processes, and decreasing inflammation.
Omega 3 Fatty Acids:
Many canned tuna varieties include high levels of omega-3 fatty acids, specifically EPA and DHA. These fats are associated with a lower risk of cardiovascular disease and are essential for brain function.
Negative Effects of Consuming Canned Tuna
Mercury Exposure:
One of the main concerns with eating canned tuna is the presence of mercury. Tuna accumulates mercury in its tissues, which can be dangerous if consumed by people, particularly pregnant women, nursing mothers, and children. Excessive mercury exposure can harm the neurological system, immunological system, and kidneys.
Sodium Content:
Some canned tuna varieties, particularly those packed in brine, can contain a lot of salt, which can lead to high blood pressure and other cardiovascular problems if taken in large quantities.
BPA Exposure:
The lining of some tuna cans may contain bisphenol A (BPA), a chemical linked to a variety of health problems, including endocrine disruption and an increased risk of some malignancies. However, many manufacturers are increasingly using BPA-free cans.
Recommended Consumption
Moderation is key.
Due to mercury risks, canned tuna should be consumed in moderation. For example, the FDA recommends that individuals have 2-3 servings of low-mercury fish per week, such as canned light tuna, while restricting albacore tuna to no more than one serving per week due to its higher mercury content.
Choose Wisely.
Choose “light” canned tuna, which often comprises smaller species such as skipjack that are lower in mercury than the larger albacore or yellowfin found in “white” tuna cans.
Check labels for sodium and BPA.
To reduce potential health hazards, choose low-sodium alternatives and cans labelled as BPA-free.
Conclusion
While canned tuna has many nutritional benefits, it is crucial to take it in moderation to minimise potential hazards such as mercury and BPA exposure. Canned tuna can be safely included in a balanced diet if you make informed selections and follow prescribed standards.
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