Benefits of “canned fish” how to eat for good health

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Canned food is not only harmful to the body. If eating properly We have received good benefits. from canned fish as well

Most canned foods are viewed as having little nutritional value. But in fact, for “canned fish” the nutritional value contained in the fish remains. And is considered one of the foods that provide nutrients to the body well in an emergency.

But canned fish has both advantages and disadvantages in itself, so if we choose to eat properly. We will choose the useful parts to use with the body with full efficiency.

Benefits of "canned fish" how to eat for good health

canned fish ingredients

  • Marine fish such as tuna, bonito flakes, sardines and mackerel.
  • tomato ketchup
  • fish oil
  • saline


Nutritional value of canned fish

  • protein 

Canned fish is easily digestible protein. helps strengthen muscles and nourish the body in the worn parts

  • Omega-3

From sea fish, nourish the brain, reduce the risk of heart disease

  • taurine 

Helps in the functioning of the nervous system, muscles and blood platelets. If the child does not get enough taurine May have an impact on brain development Especially children who drink cow’s milk.

In addition, taurine also reduces the risk of ischemic heart disease. Help drive bad cholesterol out of the body. Help prevent hepatitis. Helps control sugar in people with diabetes . Helps blood flow fluently. and help prevent depression

  • linoleic acid 

Reduce the occurrence of fat clots in the blood vessels, nourish the brain, prevent heart arrhythmias.

It also contains nutrients such as fat, calcium, magnesium, phosphorus, potassium, zinc, copper, manganese, vitamin A, vitamin D, vitamin E, vitamin K, vitamin B6, vitamin B9 and vitamin B12. This helps nourish the bones.

and canned fish It is a fish that we can have both bones. Resulting in more nutrients than eating fish alone as well

  • lycopene 

from heated tomato sauce antioxidant and reduce inflammation in the body which is one of the causes of osteoporosis

dangers of canned fish

Although canned fish has nutrients that are good for health , not less, but found that seasoning in canned fish causes high sodium content by the Department of Health, Ministry of Public Health. It was found that a can of 85-gram canned fish contains up to 300 milligrams of sodium, or 1/7 of the amount your body needs each day. If you eat too much, this is a risk factor for kidney disease and many chronic diseases.

There may also be dangers from “histamines” produced by amino acid-digesting bacteria in fish. During transportation and storage of marine fish which sometimes the cold may not be enough It is commonly found in tuna, bonito flakes, sardines and mackerel. which is the main ingredient of canned fish

Wilailak Srisura, nutritionist, specialty The Bureau of Nutrition, Department of Health, stated that eating fish with a histamine content of more than 200 milligrams per kilogram. can cause adverse effects on health especially with consumers who are at risk

“People who should be careful are those who are allergic to seafood, the elderly and children who at this age do not need to eat canned fish. Including people who are allergic to certain seafood must be careful. As for allergies, it depends on the consumption a lot. There is a rash, nausea, vomiting, diarrhea, diarrhea as well.

How to eat canned fish for benefits and safety

  1. not eating too much or too often Should be selected as protein when needed. It should not be eaten more than 2-3 times a week.
  2. Do not choose to eat the same type of fish over and over again. Should change some types of fish
  3. Do not add too much salty seasoning. or do not need to cook more salt because it already has a relatively high amount of sodium
  4. add more vegetables to increase the nutritional value of cooking
  5. Choose cans of canned fish that are intact, not dented, warped, leaking or rusty. and observe the expiration date before eating
  6. If you feel that the taste, color, smell is different from normal should not be eaten