For decades, canned tuna has been an inexpensive staple food that can be stored for a long time (2 to 5 years), a good choice for weight loss due to its low calories and richness in protein, and a way to increase omega-3 in the diet.

The United States alone imports about 300 million pounds of canned tuna annually, and one in 4 Americans eats canned tuna at least once a week, according to the National Institute of Fisheries.

However, this does not end the debate over whether canned tuna is actually healthy and how much to eat it safely.

The growing number of fresh produce enthusiasts, and the placing of processed and packaged foods under increased surveillance to avoid its health damage, over the past 30 years, contributed to a decline in canned tuna sales until they fell by 42%, according to a report by the United States Department of Agriculture (USDA). .

Content of canned tuna

Also, according to the USDA, fresh and canned tuna is equal in being a good source of many essential vitamins and minerals, such as calcium, phosphorus, potassium, zinc, iodine, and vitamins B and D, in addition to a proportion of protein, sufficient to meet most needs. Daily of it.

Tuna, packed in oil, contains 46.6 grams of protein, and those packed in water contain 31.7 grams of protein in one can.

The latter also contains a higher percentage of DHA, which is an important omega-3 fatty acid for heart, eye and brain health.

So the Dietary Guidelines for Americans recommend that adults consume the equivalent of 227 grams of seafood per week.

4 possible harms to canned tuna

Canned tuna has 4 potential harms that include the following:

1. The oil that causes obesity, because tuna packed in oil can increase the weight because it contains 339 calories per can.

And best for those planning to lose weight, choose canned tuna in water to avoid consuming extra calories, as it contains only 191 calories per can.

2. Sodium that causes bloating. One of the negative effects of eating canned tuna is an increase in sodium or salt intake, which leads to bloating and high blood pressure.

So when buying canned tuna, look for varieties that are low in sodium and packaged in water, to reap the benefits of tuna protein and omega-3 fatty acid content, without consuming excess salt.

3. Mercury poisoning, research has shown that high exposure to mercury can have toxic effects on the heart, blood vessels and central nervous system.

Mercury is found in fish due to water pollution, but its percentage in tuna may be higher because they feed on small fish that are likely to be contaminated with mercury as well, which raises the concentration of mercury in tuna, especially in large sizes such as Al-Jahiz and Al-Bakr.

Studies of specialized medical clinics in Long Island - New York have also shown that people who consume high-mercury fish at least once a week are more likely to be fatigued, which makes it better to eat tuna labeled "light tuna" on its box, because it contains less than Mercury.

Limit your intake of canned tuna made from large varieties such as pakor, as they contain a higher proportion of mercury.

The introduction of canned tuna to infants and young children should also be limited, after research has shown that mercury exposure is particularly toxic to the nervous system of a developing baby.

It is preferable to choose canned foods made from light tuna and ensure that they obtain the certification of the Marine Supervisory Board (Pixabay)

The US Food and Drug Administration (FDA) also recommends that pregnant or breastfeeding women avoid fish that contain a high content of mercury, as the early canned tuna intake should not exceed 113 grams per week.

But it is okay to eat 3 times this amount per week, provided it is light tuna.

Still, the mercury in tuna is not a cause for concern as long as you do not overeat it, according to a 2015 review that stated that eating canned tuna once a week is unlikely to cause any negative reactions.

To ensure low mercury varieties, it is preferable to choose cans made from light tuna, and ensure that they have MSC certification on the label.

4. The box itself. Some cans contain Bisphenol A (BPA), an industrial chemical used in lining cans to prevent them from corroding. Some research has warned that regular exposure to them can negatively affect human health and increase the risk of infection. Some diseases.

In order to avoid these possible effects, it is preferable to choose the containers with indications that they are free of this substance.

The downsides of canned tuna are not enough for nutritionists and health experts to discourage consumers from eating it, it is still better than not eating fish at all.

If you can't buy fresh tuna, canned tuna is your next best option, if you eat it in moderation.