Canned fish vs health: How to make the optimal choice and avoid silent hazards

The drawbacks of canned fish

While canned fish meets safety standards, their freshness is artificially prolonged with preservatives like sodium nitrate or a substantial amount of salt. Additionally, the heat treatment carried out before packaging diminishes the valuable nutritional components of the fish.

The potential hazard of eating canned fish also lies in the presence of Bisphenol A (BPA) in some packaging. When consumed in large doses, this chemical compound can lead to hormonal disturbances, fertility and metabolism issues as well as hypertension and heart disease.

However, infrequent consumption of canned fish, such as when you're camping or mountain trekking, won't wreak havoc on our diet, as long we select the right product.

Selecting the healthiest canned fish

These three principles guide you in making a healthier choice:

- Opt for fish from responsible fisheries and certified manufacturers. The best options are those rich in omega-3 acids like sardines, salmon, tuna, mackerel.

- The healthiest choice will be fish pieces preserved in their own sauce, oil or olive oil. Avoid ready-made flavor mixtures often teeming with flavor enhancers or high salt content. It's often the case that there are more additives than fish. Remember, the fewer the ingredients, the better!

- Pay attention not only to the expiration date but also to the quality of the packaging for potential damage. Any bulging may indicate food spoilage inside, posing a serious health risk.

Fish consumption frequency

The safe quantity of fish to consume per week varies based on several factors including age, gender, health status, and type of fish, but the general recommendation for healthy adults is 2-3 servings of fish per week.

However, this recommendation is for fresh fish, which provides significantly more health benefits than canned varieties.