Nutritionists are increasingly enthusiastic about the benefits of omega-3 fatty acids, present in fatty, cold water fish such as tuna, mackerel and salmon, as well as in some nuts and vegetable oils. The benefits of regularly eating these foods include lower triglyceride levels and a reduced risk of coronary artery disease, studies have found. Experts are also researching a possible role for omega-3s in boosting the immune system and protecting against hypertension, depression and other ailments.
As the findings continue to roll in, many nutritionists now recommend that we eat fish twice a week. This can be difficult if you have no good source of quality seafood or find it too expensive. But the good news is that omega-3s are present in some types of canned fish. Sardines packed in olive oil, for instance, are delicious if you know what to do with them. Tuna is another great source of omega-3s; just make sure to seek out canned light tuna, which is made with skipjack, a smaller species that is not at risk of extinction. Skipjack contains approximately one-third the mercury levels of the albacore used in other canned tuna.
When shopping for fresh tuna, however, albacore from the United States and Canada is the best choice as far as the environment is concerned. North American albacore can be eaten safely by adults and children ages 6 and over more than four times per month, according to the Environmental Defense Fund. Pregnant women and children under the age of 6 should limit their intake to three servings per month.
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Photo by Andrew Scrivani for The New York Times
