If you have been online lately, you’ve probably heard or saw it “Fisherman aesthetics” or “Sardine girl summerMemes. And if you don’t do it, think: vacation in Italy, blocked works of art, soft color pallets and – from course -, fish.
Fish from monument (or doses) is a budget-friendly protein that celebrates an online comeback. With pictures of high design cans filled with viral sardines, it is only natural that people want to try to involve fish in their diet.
But together with the Hype of Dose Fish there are also some reviews. Some fear that fish from servants is too high sodium, preservatives, mercury and BPA. If you have seen both the hype and fear online, ask yourself whether fish from servants are really safe to eat. We have answers.
Nutritional advantages from fish
Fish made of debted devices is a stable protein that can provide a variety of useful nutrients. The most common types of fish species include:
- tuna
- Sardines
- Anchovy
- Salmon
- mackerel
Can of fish is full of omega-3 fatty acids. Omega-3 are polyunsaturated fats, of which your body is not sufficient, which makes it an essential nutrient (1). According to MyFitnespal Diethipian Katherine Basbaum, Omega-3 fatty acids can help reduce the inflammation and support the health of the brain.
Fish made of can is also one good protein source. 100 g of canned salmon contains 23 g protein (2), which is comparable to most other meat. Protein is important for a number of different body functions, whereby its main task is to deliver the body’s building blocks (3).
Apart from omega-3s and protein fish from monument Offers useful vitamins and minerals.
It is high in calcium, a nutrient that is of crucial importance for bone health (4). The -fish -fish also has a high potassium, magnesium, vitamin A, b -vitamine, vitamin D and more (more (more)2).
About the expert
Katherine Basbaum, MS, RD is food data curator at myfitnespal. She received her master in nutritional communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutritionist for cardiology patients.
Debunking potential damage from fish
While the consumption of fish has many advantages, the latest internet discourse has raised some concerns about how safe the stuff is.
sodium
Fish of monument fish can have a high sodium due to canned and preservation techniques. “If you watch your sodium intake, make sure Take a look at the list of ingredients When buying fish from thinking fish, since some products have added sodium, while others do not do this, ”says Basbaum.
Preservatives
Processed food receives a bad reputation compared to fresh whole foods. Processed foods are often full of preservatives to keep it stable. Still, Fish from monument generally do not require any additional preservatives To keep it durable (5). The fish fish connected to the cancellation process with high heating and pressure treatments is safe to eat without additional preservatives.
mercury
Almost all fish contain trace amounts of mercury, so it’s not about canned fish with more mercury than fresh type From fish you eat. According to the basbaum, The most common types of fish species usually contain a low mercury contentEating them safely, eating regularly.
“However, when it comes to tuna and mackerel, some types contain a high degree of mercury and can be avoided best,” says Basbaum, noting Bigye Thunfisch and King Mackele. Checkout This reference diagram To see from the FDA/EPA which fish have the lowest mercury levels.
BPA
Bisphenol A, better known as BPA, is a chemical component that often occurs in food packaging (6). “According to the Food and Drug Administration, BPA presence in food packaging is considered safeSince only very small amounts of BPA can hike from the food packaging to eat themselves, ”says Basbaum. On the other hand, other organizations of the attitude of the FDA reject BPA – so the topic is something in the air.
Which fish from services should I eat?
When choosing a fish from services, Basbaum recommends choosing a can packed in waterWith a fish that is high in omega-3 and low in mercury.
Packed in oil contains more calories than fishing packed in water. If fish are inserted into oil in oil, some of the healthy omega-3 fats in the fish can hike into the surrounding oil (7) and get lost when the fish is drained. This may not be a problem if you use the aromatic oil in what you do.
“If someone is not looking for a certain taste or a certain texture of oil -packed fish fish, I would recommend the water packed,” says Basbaum.
Basbaum also says that the best fish from servants are to be eaten, which are highest in Omega-3 and the lowest in mercury (in mercury (8). These fish include:
- Anchovy
- Salmon
- Sardines
- mackerel
- trout
- Oysters
- Light tuna
- herring
Frequently asked questions (FAQs)
How much fish from servants should I eat and how often?
The nutrition guidelines for Americans recommend eating at least 8 ounces of seafood per week (9). This guideline applies to a 2,000 calorie diet, so that the numbers can vary depending on the person. Fish made of debted devices can be a good choice for seafood to contribute to this 8 -unzen benchmark.
Is a can of fish as healthy as fresh fish?
Although there are small differences in nutrition between monument fish and fresh fish, they are quite similar overall (2Present 10). They are both excellent sources for omega-3s, protein, vitamins and minerals. Basic tree does not recommend any one.
Does cooking or heating fish affect the nutritional value?
Monument fish is already completely cooked and eating. Basbaum says, however, that it is best not to overdo it with high cooking methods (11).
What is the difference between fish in cans and fish from servants?
Provisions and cans are the same, but the fish from monument sometimes refer to more gourmet versions.
The end result
Despite some nutritional concerns, the fish from monuments is a healthy source for omega-3 fatty acids, proteins, vitamins and minerals. It offers nutrients that are comparable to fresh fish – and can bring a delicious or more aesthetic attraction.
When it comes to whether you should eat a can of fish or fresh fish, Basbaum says: “I would not recommend the others. Instead, I would say whatever you get to eat more fish, go for this kind!”
What matters is not the shape in which your fish comes in, but the fact that you primarily eat seafood.
The contribution You should know the following about the trend of the can of Fish Fish appeared first Myfitnespal Blog.
