Pasta, potato salad, and sandwiches are some of the most common dishes made with canned tuna. Although it can be part of your diet without any problems, this protein and cheap ingredient should be consumed in moderation. The secret, according to nutritionist Leticia Gasparito, is quantity and quality.
“Tuna is a practical source of protein and can help a lot in your routine, but frequent use requires attention because some types contain more mercury and a lot of sodium, especially the oily versions,” says the professional. Capitals.
But this does not mean that the food is harmful. It should not be consumed every day.
“The safest recommendation is to take it two to three times a week (for healthy adults). For women with endometriosis or who are trying to get pregnant, the ideal is to reduce this frequency slightly, taking it once a week or alternating it with other sources of protein,” suggests Leticia.
How to choose canned tuna
According to the nutritionist, watery versions are usually the best options because they contain less fat and less risk of increased inflammation. Before purchasing, it is worth looking at the label and choosing brands that contain less sodium, as some add too much salt.
Another tip is to prefer shredded tuna, which tends to have less mercury than solid cuts. However, when it comes to oil, just drain it well and it will help a lot.
“In general, tuna does not need to be avoided, just used in balance. It is practical, accessible and useful for everyday life, but works best when it is part of a varied diet, with other options of fish, eggs, chicken and lean meat,” explains Leticia Gasparito.
For patients with endometriosis, a great alternative, according to the specialist, is sardines, which contain much less mercury and more omega-3.