The nutritionist noted it’s best to eat it weekly rather than daily
A nutritionist has shared one specific canned food can supply essential proteins and fatty acids, recommending it be consumed “weekly.” The food in question is tinned tuna, and expert Paloma Quintana pointed out one of its key benefits.
She reveals that canned format helps retain most of its nutritional properties without requiring additives, as reported by Telva. Tinned tuna is also widely available, with prices starting at just 55p in stores like Aldi, Lidl, Asda, Tesco, Morrisons, and more.
“It’s one of the oldest preservation techniques and, in the case of fish, it almost completely minimises microbiological risk,” she says. She adds that it’s a popular choice for lunch and dinner because it’s quick, convenient and nutritious.
“It’s an excellent source of high biological value protein and omega 3 fatty acids that can be consumed easily and quickly anywhere. Given the pace of modern life, having options that facilitate easy protein consumption is important,” explains Paloma Quintana.
Although tinned tuna contains these two essential nutrients, it doesn’t mean you should eat it daily. Instead, limit consumption to once a week, she suggests.
“Ideally, it should be consumed weekly rather than daily as it would displace other protein sources like meats, other fish, and eggs. Moreover, consuming tinned tuna daily could lead to the accumulation of some less desirable compounds,” explains Paloma Quintana.
She continues: “As a professional in nutrition and dietetics, I incorporate it into my patients’ diets, whether for lunch, dinner, breakfast or as a snack. Its inclusion in the diet helps reduce the consumption of less advisable products like pastries or chocolate creams, sugary drinks or ready-to-eat preparations that don’t provide protein but do contain poor quality flours and fats,” she points out.
Why does omega-3 do?
According to the British Heart Foundation (BHF), the omega-3 fatty acids that are most important to our health are:
- Alpha-linolenic acid (ALA), which is in some nuts and seeds and the oils made from them.
- Eicosapentaenoic acid (EPA), which is mainly in oily fish but also white fish and seafood.
- Docosahexaenoic acid (DHA), which is also mainly in oily fish but also white fish and seafood.
They explain: “ALA is an essential fatty acid. Our bodies can convert some of the ALA we eat to EPA and DHA, but only in small amounts. So, although EPA and DHA aren’t essential fatty acids, it’s helpful to include sources of them in our diet too.”
Talking about the exact benefits, they explain that EPA and DHA have been linked to lowering the risk of heart disease. Experts believe this this is due to the fatty acid being able to:
- reduce a type of fat in your blood called triglycerides, high levels of which are linked to a greater risk of heart attack and stroke
- improving circulation
- preventing blood clots
- lowering blood pressure
- maintaining a healthy heart rhythm.
Omega-3s play several other crucial roles in health. They are found in the membranes of all body cells and are essential for the development of both the brain and the retinas in a growing baby, they conclude.
