5 canned fish you can eat

It is no secret that eating fish has many health benefits. They are already part of the diet of most people, especially those who try to follow a low-calorie diet or simply prefer to always opt for nutrient-dense foods.

Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, explains that fish are excellent sources of protein, with a low fat content compared to red meat and other fatty meats.

The nutritionist adds that they are also sources of vitamins and minerals, such as calcium, phosphorus, magnesium, vitamin A, vitamins of the B complex and vitamin D. “All this makes it important for the correct functioning of our organism, for our bone health. , among other benefits”, he says.

The importance of omega 3

But does not stop there! In addition to having a lower fat content, emphasizes Pâmela, fish contain omega 3 (essential fatty acid). “The consumption of omega 3 is related to several health benefits, such as: prevention of cardiovascular and neurodegenerative diseases (Parkinson, Alzheimer), improvement of brain functions (memory, concentration) and strengthening of the immune system”, says the nutritionist.

“Some studies are still linking the consumption of omega 3 to a better performance of insulin in the cells, bringing benefits to people with insulin resistance, pre-diabetes and diabetes”, adds Pâmela Miguel.

According to the nutritionist, the richest fish in omega 3 are: salmon, sardines, tuna, herring and mackerel. “But, despite being rich in this substance, in Brazil, most fish are raised in captivity and receive corn-based feed, which reduces the omega 3 content of these foods,” she explains.

To get all the benefits that fish can offer, you should consume them two to three times a week. “The way the fish is prepared must also receive special attention, so that its nutrients are preserved. Always prefer grilled, roasted or boiled fish”, says nutritionist Pâmela.

Precautions when choosing fresh fish

Pâmela Miguel points out that some care must be taken when choosing fresh fish, observing the following characteristics:

• Eyes: should be bright and protruding;
• Gills: red or pink in color;
• Scales: well adhered and shiny;
• Odor: characteristic of sea air;
• Skin: firm and free of substances with a slimy texture.

Another major concern with the quality of fish, according to the nutritionist, is related to the risk of contamination of these foods by toxic metals, such as mercury and lead, which impair the proper functioning of the body – in particular, the nervous system. “Articles suggest that we should prefer fish with scales, as these serve as a barrier, making this contamination difficult”, highlights Pâmela.

Is canned fish a healthy option?

This is a very common question, especially among people who claim they don’t have time to buy and prepare fresh fish often.

Pâmela Miguel points out that fresh and “in natura” foods are always the best options. However, when it is not possible to buy them, the canned option can be used.

“Canned fish go through a process of heating at high temperature, which means that part of the nutrients is maintained, preventing large nutritional losses from the food. In addition to maintaining nutritional quality, canned fish has a longer shelf life”, explains the nutritionist.

“Prefer canned fish preserved in oil or olive oil, because in these products the omega 3 content is preserved. It is also very important to observe the sodium content on the packaging of the products”, adds Pâmela.

Below, the nutritionist cites the benefits of the main fish that we find in the canned version. They are a healthy option for people who want to enjoy the benefits offered by fish, but are not always able to consume them fresh:

1. Canned tuna

It is essential to remember, first of all, that the canned product always loses some of its nutritional value in relation to fresh food. “However, canned foods offer benefits and practicality for those who cannot consume the food in natura”, emphasizes Pâmela Miguel.

Tuna is one of the fish – along with sardines – most consumed in canned form. “It is rich in omega 3, a source of vitamins and minerals such as iron, magnesium, phosphorus, selenium and B vitamins. All this makes it important for bone health, the immune system and the neurological system. In addition to being a low-fat source of protein”, explains the nutritionist.

Also according to Pâmela, tuna can be consumed as a meat substitute in lunch and dinner meals, in addition to being used in pasta sauce and sandwiches. “Tuna is commonly used in the preparation of pâtés, but a good option is to replace the mayonnaise with the tofu pâté in the preparation of them”, he highlights.

It is also necessary to pay attention to the amount of sodium present in the product packaging.

2. canned sardines

As in the previous case, sardines lose some of their nutritional value when canned. But it’s still a good food option.

Pâmela Miguel explains that canned sardines have an advantage: as the process for canning fish involves the use of heat, the sardine spine – normally removed and discarded in fresh fish – is cooked inside the can and can then be consumed. “Your spine contains calcium, an important mineral for bone health and muscle contraction processes in the body,” he points out.

This type of fish is also rich in omega 3 and some studies suggest that the fat in sardines helps to reduce inflammatory processes such as headaches. “It is a great source of protein, rich in vitamin B12 (important for the correct functioning of nerve cells and the neurological system) and in minerals such as phosphorus, calcium, potassium and iron, selenium, being very important for bone health and for the immune system, among other points”, says nutritionist Pâmela.

Sardines can be consumed as a meat substitute in lunch and dinner meals, in addition to being used with tomato sauce, as a filling for pies and other foods.

3. Canned crab

According to Pâmela Miguel, crab meat is low in fat and calories. “It contains unsaturated fats, which are important for cardiovascular health, and omega 3. Among the vitamins and minerals, crab meat is a source of B vitamins (important for the body’s energy generation process) and minerals, such as zinc. (important for the immune system), magnesium, potassium and calcium (important for bone health) and selenium (potent antioxidant)”, highlights the nutritionist.

Crab can be consumed as a meat substitute in lunch and dinner meals, with salads, fresh tomato sauce, among other options.

4. Canned salmon

Nutritionist Pâmela explains that salmon is rich in omega 3, so it offers all the benefits already mentioned, in addition to having antioxidant action, protecting our cells from free radical damage. “It is a source of proteins with good digestibility, being important for the maintenance of muscle mass and for the body’s defense system. Salmon is also a source of selenium (a potent antioxidant), B vitamins (important for the body’s energy generation process), vitamin D, magnesium and phosphorus (important for bone health)”, she highlights.

Salmon can be eaten as a meat substitute in lunch and dinner meals. It can accompany salads and sandwiches, among other options.

5. Canned anchovies

Pâmela Miguel points out that, as it is a small fish – like sardines – anchovies tend to be less contaminated by heavy metals – which is a major concern today.

“Anchovies are also an excellent source of protein, vitamin A (important for eye and skin health), vitamin E (powerful antioxidant), vitamin D (important for bone health) and minerals such as calcium and selenium,” he explains. the nutritionist.

Anchovies can be consumed as a meat substitute in lunch and dinner meals. It can be used in salads, pancakes, among other foods.

Nutritionist Pâmela Miguel reinforces that, in the case of all the products mentioned, the food loses some of its nutritional value in the canned version. In addition, in all of them, it is necessary to observe the amount of sodium on the packaging, avoiding high values.

With all the health benefits of fish, you shouldn’t leave them out of your diet! Try, whenever possible, to opt for fresh fish, but when “time is short”, remember that canned fish are also a good option!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.