Why canned fish is a "superfood": The benefits of SMASH fish and how to choose them

Although nutritionists usually recommend fresh and unprocessed products, canned fish is a remarkable exception. It is not just a "backup option" in the pantry, but a true superfood, rich in essential nutrients.

The Power of the SMASH Group

To choose the most beneficial cans, specialists use the acronym SMASH. It includes: Salmon, Mackerel, Anchovies, Sardines, and Herring.

These fish species are preferred because they are rich in omega-3 fatty acids while simultaneously containing less mercury compared to larger predatory fish. Sardines stand out as one of the best choices, as they are often consumed with bones and skin, providing additional intake of calcium and vitamin K2 for healthy bones.

Health Benefits for the Body

Consuming fatty fish brings key advantages to the body:

• Heart health: Omega-3 fatty acids help lower blood pressure and reduce the risk of cardiovascular diseases.
• Brain function: Fatty acids have a neuroprotective effect, which can slow cognitive decline.
• Vitamin complex: Canned fish is an excellent source of vitamins B12 and D, selenium, and taurine (especially in sardines), which supports metabolism and cellular health.

Be Careful with Tuna and Sodium

Although tuna is an excellent source of protein, it sits higher in the food chain and contains larger amounts of mercury. Pregnant and breastfeeding women should be particularly careful and limit their intake of light tuna to under 340 grams per week.

When purchasing, it is recommended to choose cans in olive oil instead of vegetable oil, as well as those with lower sodium content, to protect your heart from excessive salt amounts.

How to Include Them in Your Menu?

Canned fish is extremely practical for quick and healthy meals. You can add them to:

• Breakfast: On toast with avocado.
• Salads: As a main ingredient in a classic Niçoise salad or Asian-style salads with rice and nori.
• Main dishes: With pasta, couscous, or bulgur.

Important tip: Avoid overheating the fish, as high temperatures can break down the delicate omega-3 fatty acids.