Reasons to Enjoy the Health Benefits of Canned Sardines and Mackerels
Canned tuna and salmon dominate supermarket shelves. Even sardines are popular among other seafood varieties like oysters, shrimps, mackerel, and herring. Cans are available in different sizes. You can even choose different flavors like black pepper & lemon, chili & lime, tomato & basil, curry & mayonnaise, and smoked. Fishes without flavors are canned in oil, brine, or spring waters. These are available in slices, chunks or sandwich-ready forms. You can see there are multiple choices.
Fish amount in the can differs. Flavored products comprise of less fish than unflavored fish. Tuna spread includes low fish amount, approximately 23%.
Canned fish is very versatile in terms of convenience, taste, and price. Basically, it is available in different sized cans. Why use canned sea food? Are tinned fish healthy than fresh products? Tinned fish quality depends on the processing method. For example, they need to be handled minimally, sized equally, and packed tightly in sturdy cans. LaRuche Import, Inc. is a reliable wholesale distributor of seafood [Mackerel & sardines], whose products are canned in Portugal’s old and very reputable cannery.
Reasons to enjoy sardines and mackerel
Small fish like humble sardines and mackerel are great but many people ignore them and choose large fatty or oily fishes like tuna, salmon, and trout. Small fishes too are great. Below are some good reasons to enjoy tinned sardines and mackerel.
- Low cost
- Easily accessible
- Low in contaminants like mercury, polychlorinated biphenyl, and dioxins
- Sustainable option
- Healthy choice
If you are still not convinced then let’s check the health benefits sardines and mackerel have to offer.
Loaded with omega-3 fats
Tinned sardines and mackerel are prepared, packed in tins, sealed and pressure cooked. This gives the canned sardine’s long shelf life as well as maintain its flavors. All the healthy nutrients get locked. Tinned fish is loaded with omega-3 fats that helps heart to function normally as well as maintain normal triglycerides level and blood pressure.
Recommended – Choose product having more than 200mg omega-3 fats per 100g.
Sodium content in flavoured, smoked or in brine fish can be tricky.
Recommended – Choose tinned fish with sodium max 400mg per 100g.
Sardines in mayonnaise or oil or flavoured are possibly high in saturated fats.
Recommended – Choose product with saturated fats maximum level 3.5g per 100g.
Tinned sardines and salmon have bones, which can be crushed and eaten, so this is a good calcium source in your diet. If nutrition information panel does not display calcium content then it is roughly estimated that 85g sardines offers nearly 500mg calcium [half of everyday need for adults]. In mackerel, same quantity offers 200mg calcium.
You can even get protein, iodine vitamin B, selenium, zinc, and vitamin D from your tinned fish diet.
How much tinned fish to eat?
It is recommended that you need to eat two fish portion every week.
1 portion = 140g cooked fish [170 raw fish]
Drained mackerel or sardines tin contains 85 to 90g fish, which means if you share tin there will be need to eat two time in a week to obtain the recommended portion. If you are pregnant then consult your gynaecologist because mercury in fish can affect baby’s nervous system.