Lately, i have been too busy to cook food, so my staple is canned fish (salmon, tuna, sardines, and anchovies, some crab meat) on top of a big salad. I have been eating this for both lunch and dinner because it is fast, and pretty tasty, i love anchovies and sardines! Although I buy good quality canned fish, either in water or olive oil from Whole foods or trader joes with minimal or no other additives, I'm worried that twice a day at 5-6 days a week might be too much due to BPA concerns? What does everyone think?
I also eat fish for two meals per day, usually salmon or trout. Honest, I'm not worried about the cans or even the mercury, but I do worry about oxidative stress. I imagine that my and your PUFA intake quantities are pretty high, which can, no matter how clean or or antiinflammatory the fat, lead to oxidative damage. In order to minimize the oxidative damage potential of PUFAs, we want to keep omega 3 and 6 fats in good balance but also as low a percentage of fat in our diet as possible. I've read that we really only "need" PUFAs to be around 0.4 percent of calories (WAPF link below), and that our intakes shouldn't be all that much higher.
Given that salmon is one of my primary sources of fat, my ratio of PUFA to total fat might be around 8:22 (the ratio of PUFA to total fat in salmon). That's really high. If I eat a lot of salmon, and I do, PUFA probably constitutes a fair percentage of my total calories. 8g/1/2 fillet = 70 calories/1/2 fillet = at least 100/cal/day = 7-10 percent of calories.
About the same calculation applies for sardines.
The best way to "fight" excess PUFA consumption is to eat a diet rich in Arachidonic acid which is a form of omega 6 fat highly concentrated in foods with high cholesterol such as liver and eggs. That still doesn't account for all of it, though. You can also buy canned "meats" such as chicken and pork, so you might want to switch it up with those once in a while.
Here's a WAPF paper on the perils of oxidative stress and excess PUFA: http://www.westonaprice.org/know-your-fats/2021-precious-yet-perilous
Just stick with skinny fish and you will be fine. The ones that don't live as long and get wide bodied...having more years to absorb mercury.
That said, I was under the impression that canned tuna should be limited for children, adolescents and women of child bearing age because of the mercury but it's ok for old guys like me. Old girls too I'd imagine.
That is only what I've read though, I don't know it for a fact. I still eat a couple of cans of tuna with my home made olive oil mayo each day...it's cheap protein.
I hope a product recommendation isn't out of line here, given people's concern about BPA lined cans and mercury in tuna: Wild Planet Foods (Figuring if we find a good product, we should share the info)
BPA free cans, low mercury tuna, sustainable fishing methods. Best. Tuna. Ever. Half the time we end up eating it straight out of the can, it's that good. They also have wild salmon, sardines, shrimp, and crab, all of which is excellent. It's not cheap, but reasonable.. we also eat a lot of canned seafood and find it worth it.
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