While canned foods are convenient, their nutritional profiles diverge radically from one species to another. Here’s one to avoid when it comes to fish.
Practical and economical, canned fish are also the best way to stock up on omega-3. “These good fats act on the arteries and the heart”explains Daisy Bodin, dietitian-nutritionist, to Journal des Femmes. These essential fats are also excellent for the brain and vision. But be careful: under its metal cover, one of these fish should be avoided according to our expert.
This fish is one of the best-selling and most popular because it fits very easily into many recipes. “We use it much more than sardines or mackerel”confirms the specialist. It also has a major satiety advantage. “Its flesh is so dense, you just don’t have to eat a lot of it to feel full”adds Daisy Bodin. But this success hides a danger: mercury. This heavy metal transforms into methylmercury, its most toxic form, and accumulates in the body of this super-predator. Considered one of the 10 substances of greatest concern in the world, mercury acts as a poison for the nervous system and kidneys, ultimately causing memory, kidney or eye problems. Methylmercury is particularly dangerous for young children and pregnant women because it can cause neurodevelopmental delays in utero.
The worst canned fish is tuna. “It is unfortunately very rich in mercury due to the toxicity of the sea today”deplores Daisy Bodin. This super-predator is at the top of the food chain and thus accumulates, throughout its life, the mercury consumed by its prey. All cans of tuna tested in Europe contain mercury, with levels sometimes rising up to 1.0 mg/kg, according to a survey by the Bloom association. The Tolerable Weekly Dose (THD) is however now set at only 0.7 micrograms per kilo of body weight, compared to 1.6 previously, according to ANSES.
While the consumption of tuna is still permitted, it is important to monitor the quantity ingested. “The recommendations are a maximum of 100 grams of tuna per week”explains Daisy Bodin. But in France, average consumption per capita is 5 kg per person per year. To avoid any error, the nutritionist decides: “I would sincerely say that it is better to avoid it as often as possible”.
To enjoy the benefits of the sea, the expert recommends sardines and mackerel, the best canned fish for health thanks to their omega-3 intake. Due to their small size and their position at the start of the food chain, these species accumulate very few pollutants. But be careful not to spoil their virtues by choosing prepared preserves, which are too rich in oils and salt. So choose cans of natural fish or “make your own preserves”. In addition to guaranteeing impeccable freshness, this makes it possible to “choose your own flavors”. Something to enhance your summer dishes and recharge your batteries in complete safety for your health.
