Is canned tuna good for your health?

Advantages of canned tuna

1) Protein intake increases

One of the main benefits of eating canned tuna is that it is an affordable and easy way to increase protein intake. Tuna contains a lot of protein and is actually composed almost entirely of protein. This fish has very low fat and carbohydrates and is made up of about 90% protein.

Contains omega-3 fatty acids

Like many other types of fish and seafood, canned tuna is high in omega-3 fatty acids, which have many potential benefits. Firstly, dietary intake of omega-3s has been shown to not only slow age-related cognitive decline but also help with symptoms of depression and overall mood. Recent research reports have also concluded that omega-3s can support cardiovascular health by lowering cholesterol, reducing blood clots, and decreasing inflammation.

3) Low in calories

Tuna has fewer calories than many other sources of animal protein.

4) Rich in vitamins and minerals

Canned tuna is packed with healthful vitamins and minerals. It provides a high amount of B vitamins such as B3 (niacin), B9 (folate), and B12. These B vitamins supply energy, metabolize proteins, form DNA, and support overall brain function. Canned tuna also has a high selenium content, a mineral that helps increase white blood cell production. This can improve heart, immune, and brain health.

5) Convenient and cost-effective

One of the biggest advantages of eating canned tuna is its price and convenience.

Potential side effects

1) Excessive intake of sodium is possible

One potential side effect to consider when thinking about whether tuna is healthy or not is that many commercial products contain a significant amount of sodium. While occasional sodium intake may not greatly impact health, consistently consuming too much sodium can lead to hypertension and cardiovascular problems.

2) You can consume too much fat at once

Canned tuna is stored in water or oil. There are products that use olive oil, which is known to help reduce the risk of cardiovascular disease, but this can also contribute to an excessive intake of total fat at once.

3) Mercury poisoning can be dangerous

A common question about canned tuna is whether people are at risk of mercury poisoning, and studies suggest it can lead to cognitive impairment and memory loss. The simple answer is that there is a risk of mercury exposure when eating canned tuna, but many products are also available that do not pose this risk. Additionally, according to academic journals, the selenium found in tuna actually has protective properties against mercury, which is present in tuna and other fish.

4) You may consume other pollutants and additives.

It is also important to note that consuming canned tuna may expose you to contaminants such as BPA (Bisphenol A). BPA is a substance found in many cans and plastic bottles that protects the container from breaking. Some people believe this substance is quite harmless, but some studies have shown that BPA exposure may pose potential risks, such as an increased risk of endocrine disorders.