Why canned seafood is so good for your brain health | ok + good

nNo matter how much you usually enjoy it, grocery shopping in the midst of soaring food cost inflation can feel like a bit of a drag to say the least. (IYKYK: Monthly Consumer Price Index (CPI) from the US Bureau of Labor Statistics is a great resource for those of us looking to get the most out of their weekly grocery budgets, as it shows which foods are most and least affected by inflation.)

For example, the omnivorous animals in the room probably know all too well that meat, poultry, fish, eggs, and seafood are some of the foods hardest hit by inflation right now, but there is an important caveat. Canned and canned seafood are among the categories least affected by inflation, and these products provide some impressive health benefits. While chicken and steak have seen a price increase of more than 16 percent year-over-year, canned seafood has increased by less than five percent, according to April 2022 CPI . Report.

“I always keep canned seafood on hand – and recommend it to clients looking for it Brain friendly food ideas“Because it’s cost-effective, nutrient-dense, and long-lasting” Kylie McDevitt, MS, RD, LD. “Because it’s already cooked and doesn’t require refrigeration, canned seafood is a very easy source of protein that you can eat in and out of.”

While we love the convenience factor, McDevitt says canned seafood like salmon, oysters, sardines, oysters, and tuna are “nutritious powerhouses.” Canned sardines, and salmon in particular, provide a strong omega-3 boost, with sardines providing 1.19 grams per serving and salmon 0.91 grams. The Adequate Intake (AI) of omega-3 fats is 1.1 grams per day For women and 1.6 for men, canned seafood is incredible sources of these always-important nutrients to support brain function, fight inflammation, and boost the health of our skin.

“In addition to omega-3s, which are brain-boosting and full of anti-inflammatory benefits, canned seafood is also an excellent source of important minerals like zinc, copper, iodine, and selenium,” says McDevitt. “Canned seafood products are also rich in energy-boosting B vitamins.”

like omega 3, B vitamins are very important for improving brain healthThey act as chemical messengers for the body and help the brain communicate with other nerve cells in the body. And unlike some other sources of omega-3s like walnuts and flaxseeds, canned seafood is an excellent source of protein. According to McDevitt, Protein is an essential nutrient for optimal brain health Because they create the building blocks for neurotransmitters – and Low amount of protein It can be associated with decreased fatigue, brain fog, weakness, muscle loss, and more. Plus, minerals like zinc Crucial to immune health iodine and selenium Beneficial for healthy and happy hormonesMcDevitt says.

How to shop canned seafood

Like most packaged products at your local supermarket, not all canned seafood is made equal. McDevitt says it’s important to think about a few things before finding the right brand for you. “First, check the ingredients list and make sure you only see the seafood itself, plus salt or minimal seasoning that is easily identifiable,” she says. “If seafood is packed with oil, look for olive oil instead of vegetable oil.

McDevitt also points out that it may also be helpful to do your research on the brand’s sourcing and fishing practices, as well as whether they test for mercury content (this is especially important for tuna). suggest checking Watching seafood Learn more about sustainable seafood options.

One of McDevitt’s favorite brands is Wild Planet, a sustainably sourced seafood brand that offers canned tuna, mackerel, sardines, salmon, anchovies and yellowtail as well as beef and chicken. Unlike many other canned seafood brands, Wild Planet products are low in mercury, free of additives, and follow strict sustainability measures to preserve our oceans and boost biodiversity.

So what’s the best way to enjoy canned seafood, you ask? While McDevitt loves a Three-ingredient salmon salad She says variety is key and it is important to incorporate a variety of seafood into your diet. Often mixed in a can of sardines with a batch of tuna salad, she also enjoys canned smoked oysters on toasted sourdough. One of her favorite recipes is the salmon bun, which requires a can of salmon, eggs, breadcrumbs, and some seasoning to make a delicious lunch or dinner that comes together in minutes. there like that Many delicious ways to get canned seafood There be sure to find just the recipe even if you’re a bit hesitant to test the waters.

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