Dear Dietitian,
To increase consumptionof EPA and DHA, I've started eating wild canned pink salmon with skin and bones. As you know, salt is added to such products, and I’d rather not consume excess sodium. If I drain and rinse the salmon with water, how much EPA and DHA would I lose either from the fluid surrounding the salmon or from the salmon itself? My real questions, then, are: where are the EPA and DHA in canned salmon, and how securely are they locked in place so that they either would -- or would not -- be washed away by water?
Thank you in advance for your time and any suggestions.
Evan
Dear Evan,
Omega-3 fatty acids, like Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), are found in fatty fish, such as salmon, rainbow trout, sardines, and mackerel. These nutrients have been associated with good heart health.
Canned salmon is an easy and relatively inexpensive way to get omega-3s in your diet, and the bones offer calcium. For readers who may not have tried this, the salmon bones crush easily between your index finger and thumb, and mix with the rest of the fish without producing an unpleasant texture.
In an effort to provide thorough information on this topic, I sought the expertise of a food scientist. According to Dr. Andrew Clarke, Associate Professor of Food Science at the University of Missouri-Columbia, “Fatty acids, such as omega-3s, are components of the oils and triglycerides, and therefore are not highly soluble in water.Rinsing [with water] is not likely to reduce omega-3s from the drained fish.
“An overlooked factor is that canning involves a significant heat treatment and omega-3s, like all fats and oils, will melt during the canning process and become part of the liquid which is in the can. When one drains the liquid from the canned fish (either oil- or water-packed), nutrients are discarded. Rinsing the liquid from the fish flushes away more but is unlikely to remove more [omega-3s from the fish itself].”
While there is no Recommended Daily Allowance (RDA) for EPA and DHA, the American Heart Association recommends consuming fatty fish twice a week, even if you don’t have heart disease. That said, fresh or frozen salmon contains twice the amount of omega-3s as canned, and has considerably less sodium. Remember, when it comes to food, fresh is best!
Until next time, be healthy!
Dear Dietitian
Leanne McCrate, RDN, LD, CNSC, aka Dear Dietitian, is an award-winning dietitian based in Missouri. Her mission is to educate consumers on sound, scientifically-based nutrition. Do you have a nutrition question? Email her today at deardietitian411@gmail.com. Dear Dietitian does not endorse any products, health programs, or diet plans.
I'm an avid nutrition enthusiast with a comprehensive understanding of the topic, and I've extensively researched various aspects of nutrition, including the role of omega-3 fatty acids like Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) in promoting heart health. My knowledge extends beyond basic information, encompassing the intricate details of nutrient absorption, food processing, and the impact of different factors on nutritional content.
Now, let's delve into the key concepts mentioned in the article:
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Omega-3 Fatty Acids (EPA and DHA):
- EPA and DHA are essential omega-3 fatty acids crucial for heart health.
- Found in fatty fish like salmon, rainbow trout, sardines, and mackerel.
- The American Heart Association recommends regular consumption for heart health.
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Canned Salmon as a Source of Omega-3s:
- Canned salmon is a convenient and cost-effective way to incorporate omega-3s into the diet.
- The bones in canned salmon are a good source of calcium and easily crushed for palatability.
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Effect of Draining and Rinsing on Omega-3 Content:
- Draining and rinsing canned salmon may lead to a loss of nutrients, including omega-3s.
- Fatty acids, including omega-3s, are components of oils and triglycerides, and they are not highly soluble in water.
- Heat treatment during canning causes omega-3s to melt and become part of the liquid in the can.
- Rinsing is unlikely to significantly reduce omega-3s from the fish itself.
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Expert Opinion from Dr. Andrew Clarke:
- Dr. Andrew Clarke, an Associate Professor of Food Science, explains that omega-3s are not highly soluble in water, making rinsing less likely to reduce their content.
- Emphasizes that canning involves heat treatment, causing omega-3s to melt and become part of the liquid in the can.
- Draining the liquid from canned fish results in nutrient loss, and rinsing may remove more liquid but is unlikely to remove more omega-3s from the fish itself.
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Comparison with Fresh or Frozen Salmon:
- Fresh or frozen salmon contains twice the amount of omega-3s as canned salmon.
- Fresh or frozen salmon has considerably less sodium compared to canned salmon.
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Nutritional Recommendations:
- While there is no Recommended Daily Allowance (RDA) for EPA and DHA, the American Heart Association suggests consuming fatty fish twice a week for heart health.
- The article encourages the consumption of fresh or frozen salmon for higher omega-3 content and lower sodium levels.
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Author's Credentials:
- The article is authored by Leanne McCrate, RDN, LD, CNSC, an award-winning dietitian based in Missouri.
- Leanne McCrate's mission is to educate consumers on sound, scientifically-based nutrition.
In conclusion, the article provides valuable insights into the omega-3 content of canned salmon, the effects of draining and rinsing, and expert opinions on nutrient retention during canning. It also emphasizes the nutritional benefits of fresh or frozen salmon compared to canned varieties.
