For example, the omnivores in the room are probably well aware that meat, poultry, fish, eggs, and shellfish are some of the foods most affected by inflation right now, but there is an important caveat. Canned and canned seafood is one of the categories least affected by inflation, and these products offer some truly impressive health benefits. While chicken and beef have seen a more than 16 percent increase in price year over year, canned seafood is up less than five percent, according to the CPI Report April 2022.
“I always have canned seafood on hand, and recommend it to customers looking for brain friendly food ideas—because it’s cost-effective, nutrient-dense and long-lasting,” says Kaely McDevitt, MS, RD, LD. “Since it’s already cooked and doesn’t require refrigeration, canned seafood is a very easy source of protein that you can grab and go out the door.”
While we love the convenience factor, McDevitt says that canned seafood like salmon, oysters, sardines, clams, and tuna are “nutrient powerhouses.” Canned sardines, and salmon in particular, offer a huge boost of omega-3s, with sardines offering 1.19 grams per serving and salmon 0.91 grams. the The Adequate Intake (AI) for omega-3 fats is 1.1 grams per day for women and 1.6 for men, making canned seafood incredible sources of this ever-important nutrient for supporting brain function, fighting inflammation, and improving the health of our skin.
“In addition to brain-boosting omega-3s that are packed with anti-inflammatory benefits, canned seafood is also an excellent source of important minerals like zinc, copper, iodine, and selenium,” says McDevitt. “Canned seafood is also rich in energy-boosting B vitamins.”
like omega-3s, B vitamins are extremely important for improving brain health, as they act as chemical messengers for the body and help the brain communicate with other neurons in the body. And unlike other top sources of omega-3s, like walnuts and flaxseed, canned seafood is an excellent source of protein. According to McDevitt, protein is an essential nutrient for optimal brain health as it creates the building blocks for neurotransmitters, and low protein intake it can be associated with reduced fatigue, mental fogginess, weakness, loss of muscle mass, and much more. “Also, minerals like zinc are critical for immune health and iodine and selenium are beneficial for healthy and happy hormonesMcDevitt says.
How to buy canned seafood
Like most packaged goods at your local grocery store, not all canned seafood is created equal. McDevitt says it’s important to consider a few things before finding the right brand for you. “First, check the ingredient list and make sure you see only shellfish, plus salt, or minimal and easily recognizable seasonings,” she says. “If the seafood is packed in oil, look for olive oil instead of vegetable oil.
McDevitt also notes that it can also be helpful to research a brand’s sourcing and fishing practices, as well as whether they test for mercury content (this is especially important for tuna). She suggests checking seafood watch for more information on sustainable seafood options.
One of McDevitt’s favorite brands is wild planet, a sustainably sourced fish and seafood brand that offers canned tuna, mackerel, sardines, salmon, anchovies and horse mackerel, as well as beef and chicken. Unlike many other canned seafood brands, Wild Planet products are low in mercury, contain no additives, and follow strict sustainability measures to preserve our oceans and promote biodiversity.
So what’s the best way to enjoy canned seafood? While McDevitt loves a three Ingredient Salmon Salad, she says variety is key and it’s important to incorporate a variety of seafood into your diet. She often mixes a can of sardines with a batch of tuna salad and also enjoyed canned smoked oysters on toasted sourdough. One of her favorite recipes is salmon cakes, which require a can of salmon, an egg, breadcrumbs and a few seasonings to make a delicious lunch or dinner that comes together in minutes. There’s so much many tasty ways to prepare canned seafood out there you’re sure to find the recipe, even if you’re a bit hesitant to test the waters.
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