Canned foods are the most straightforward way to grab a quick meal. They can save time compared to grilling or baking dinner, and canned salmon is no different. Plus, this fish is among the healthiest you can find. We all know how expensive it can be, but do its benefits outweigh the cost? And how does canned salmon compare to fresh salmon?
Numerous experts have talked about the side effects of canned salmon consumption. They had some good news and not so good. Below, you’ll find a list of benefits and drawbacks of consuming canned salmon to help you make up your mind.
Canned Salmon Benefits
Let’s get started with the benefits first.
Boosts the Omega-3 Intake
Omega-3 fatty acids are heart-healthy nutrients with anti-inflammatory properties. They make sure our cholesterol levels stay in shape, where regular consumption of omega-3 acids lowers the risk of cardiovascular disease. This very benefit makes omega-3 a staple in most balanced diets, of which salmon is the best source.
Great Protein Source
Other than being rich in omega-3, salmon is also bursting with protein. We all know how essential the macronutrient is to a healthy diet. A six-ounce can of salmon has 34 grams of protein. This is almost 70% of the recommended daily value.
Overall, protein should make up 10 to 35 percent of our overall diet. The best sources of protein are plant-based, poultry and fish, and oily fish like salmon.
Good Calcium Source
Here’s a less-known fact about salmon. A 3.5 ounce can of salmon has around the same amount of calcium as a glass of skim milk. This mineral is found in the bone pieces of canned salmon.
Canned Salmon Drawbacks
Overall, canned salmon is considered healthy as long as it’s consumed in moderation. Below are some drawbacks for your consideration.
Potential High Amounts of Sodium
Canned foods are salty, which you must be aware of. Salt is used as a natural preservative and a can of salmon can contain up to 30% of our recommended daily sodium intake, which is over 650 milligrams.
Those who regularly eat fresh foods won’t feel the effects of sodium saturation. However, those with high blood pressure or compromised kidneys should not consume canned fish like salmon.
Could Contain Leached Chemicals
Canned food may contain an endocrine disruptor known as bisphenol A (BPA). This substance has been linked to cancer and it’s typically found in epoxy resins and similar polymers. In the food industry, BPA is often present in plastic and canned food packaging.
Many canned food companies have started switching to BPA-free alternatives. However, one can still find canned salmon in BPA packaging. The next time you shop for a can of salmon, make sure to look for a “BPA-free” label.
Some Salmon Contain Toxic Chemicals
Much like avocado, chia, and other superfoods, salmon is highly popular. That’s why it’s essential to research the origins of any canned salmon you have in mind. In particular, look for the wild-caught type from a reputable brand.
Canned farmed salmon is more likely to contain the industrial toxins polychlorinated biphenyls (PCBs) that can have adverse effects on the immune, endocrine, and nervous systems. PCBs have also been linked to cancer.
Since PCBs are only harmful in large quantities, it should be safe as long as you don’t eat too much canned salmon.
Canned Salmon Side Effects Debunked
Canned salmon makes a fast dinner or lunch. Much like other foods, salmon, canned or fresh, is perfectly safe when consumed in moderation. It’s loaded with healthy omega-3, protein, and calcium.
However, wild-caught salmon is much more preferable to the farmed variety. As long as you pace yourself, you can avoid any potential ill effects of eating canned salmon.