In this brief article, we will answer the question, “Can you eat canned tuna daily?”. Apart from this, the nutrition content, the best types of canned tuna, different recipes of canned tuna, the health benefits and some disadvantages of eating canned tuna have also been mentioned.
Can you eat canned tuna every day?
No, we can not eat canned tuna every day. No doubt, canned tuna is a good option to be included in the diet but its daily consumption is not preferred. The reason behind this is because canned tuna has a high amount of mercury.
How much canned tuna can be eaten weekly?
According to the United States Food and Drug Administration, four ounces of canned tuna can be eaten weekly. Children and pregnant women must avoid high consumption of canned tuna.
Best canned tuna
Following is the list of some healthiest canned tuna
- Ocean Naturals Skipjack Chunk Light Tuna in Water
- Wild Planet Albacore Wild Tuna
- American Tuna
- 365 Everyday Value Albacore Wild Tuna In Water
- Tonnino Tuna Fillets in Spring Water
Nutrients present in canned tuna
Canned tuna is rich in nutrients. Following is the list of some nutrients present in canned tuna
- Vitamins like vitamin B
- Minerals like iron
- Omega 3 fatty acids
- DHA and EPA
Recipes of canned tuna
Canned tuna is used to make several dishes. Following are the recipes of some dishes in which canned tuna is used as an ingredient:
- Herbed tuna and white bean salad: Making this salad does not require much time. All the ingredients including arugula, grape tomatoes, red onions, chopped roasted sweet peppers, chopped fresh basil, garlic clove, and virgin olive oil are mixed in a large bowl.
After mixing these oils, lemon juice and lemon garlic are whisked and tossed after the addition of tuna.
- Tuna burgers: Firstly egg, dry bread crumbs, finely chopped celery, mayonnaise, and finely chopped onion are mixed and after mixing these are folded in tuna. These are shaped into four patties.
Butter is heated on medium heat in large cast iron and patties are cooked until they become light brown. Each side is heated for four to five minutes and served.
- Herbed tuna sandwiches: The broiler is preheated. Chopped eggs, low-fat mayonnaise, minced chives, minced fresh parsley, and dried basil are combined.
After taking four slices of toast, these are placed on an ungreased baking sheet. Cheese is sprinkled on this sheet and it is topped with tuna mixture. Broil 3-4 in. from the heat until the cheese is melted 1-2 minutes. Top with remaining toast.
- Comforting tuna patties: Butter is melted over medium heat in a small saucepan. It is stirred in flour until it gets smooth and then it is whisked in milk. It is stirred constantly until it becomes thick in two to three minutes. Then it is transferred to a small bowl. Ingredients are stirred in tuna.
After gently coating this mixture is shaped into patties in batches and we keep cooking it until it becomes golden brown. Lastly, these are drained on paper towels.
- Tuna potato supper: Potatoes are scrubbed and pierced. After scrubbing, they are placed on a microwave-safe plate and are turned once for 7 to 9 minutes. A thin slice is cut from the top of each potato leaving a thin shell.
The pulp is mashed in a bowl. Celery, onion, salad dressing, salt, and pepper are stirred in tuna. After sprinkling with cheese, these are spooned into potato shells. These are then placed on baking sheets and are cooked.
Health benefits of eating canned tuna
By eating canned tuna we can avail following health benefits
- Source of protein: Canned tuna not only provides protein but also provides protein at a low price.
- Good for weight loss: Canned tuna is very good for losing weight as it has a high amount of fibre that keeps us full for a longer time.
- Omega 3 fatty acids: Canned tuna is rich in omega 3 fatty acids. This omega 3 fatty acid is very good for heart, eye, and brain health.
- Nutrients: Canned tuna not only provides healthy fats but is also rich in vitamins and minerals.
Disadvantages of eating canned tuna daily
Following are some potentially harmful effects that can be avoided if we don’t eat canned tuna daily
- Mercury content: Mercury is often present in high amounts in canned tuna as these live in contaminated water. Mercury is a heavy metal and its high amount can do several harms to our bodies.
- Sodium content: Canned tuna contains a high amount of sodium which is not good for health.
In this brief article, we have answered the question, “Can you eat canned tuna daily?”. Apart from this, the nutrition content, the best types of canned tuna, different recipes of canned tuna, the health benefits and some disadvantages of eating canned tuna have also been mentioned.