It is not always necessary to spend a lot to make healthy food choices. There is an accessible food with an extended shelf life that is easy to include in meals, which can bring benefits to the brain, heart and intestine: the canned fish.
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11/11/2026
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Ofood you keep in the pantry can make a huge difference in the quality of your diet. And best of all, they don't have to be expensive.
According to Real Simple, there is a basic food that benefits the health of the brain, heart and intestine: the canned fish.
Why is canned fish so good for health?
If you are looking for an affordable food with a long-term health benefit, then you should bet on canned fish.
“Fill your pantry with a variety of tuna, salmon, canned sardines,” notes nutritionist Rima Kleiner.
According to experts, these foods contain various nutrients that help maintain the health of the brain, heart, and intestine.
Brain health
Fish can be beneficial for the development of brain health. “Fish and shellfish are the main food sources of omega 3 fatty acids,” says Kleiner.
“DHA makes up about 25% of the fat content of the brain and is fundamental for optimal brain development and, consequently, for cognitive functioning throughout life.”.
In addition to Omega 3, canned foods contain other nutrients, such as:
- Vitamin B-12, which helps keep nerve cells healthy and helps in the production of neurotransmitters;
- Vitamin D, which plays a role in regulating mood and cognitive performance;
- Selenium, which protects brain cells from oxidative stress.
High-quality proteins that provide the amino acids the brain needs to produce important neurotransmitters, such as serotonin and dopamine.
Heart health
The same omega 3 fatty acids that benefit the brain also play an important role in heart health.
“ Fatty acids help reduce the inflammation that causes the formation of plaques in the arteries, which increases the risk of heart disease and stroke,” says Kleiner. “Omega 3 also helps to improve triglyceride levels, which may contribute to reducing total cholesterol levels.”.
Kleiner notes that those who consume more fat fish regularly have a lower risk of developing heart disease.
Intestinal health
Anti-inflammatory compounds and proteins in canned salmon and other fish can help improve intestinal health. “Omega 3 can help increase the diversity of the intestinal microbiota, making the digestive system more resistant,” says Kleiner.
“ In addition, the intestinal lining is constantly renewing and needs proteins to perform this important work of regeneration”, he stresses.
A healthy intestinal mucosa helps maintain the stomach contents where it should be, rather than allowing it to enter the bloodstream, where it can contribute to systemic inflammation.