[Stop Now] Choosing Wrong Is Dangerous! 3 Benefits of Mackerel Canned Food & 4 Recommended Safe Choices / Additive-Free Life
Hello!!
I am Jun, a food additive researcher.
I live an additive-free life every day and introduce the "dangers of additives" and "recommended additive-free products"!
I am also active as a creator with 19,000 YouTube subscribers.
→https://youtu.be/LvddK0ZlIaA?si=BpqoAWl_6Browo1P
This time, I will introduce "canned mackerel"↓↓
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🐟 Are you just picking that canned mackerel at random?
Canned mackerel lined up on supermarket shelves.
Which one are you picking up?
"Because I heard it's good for the body"
"Just the cheapest one for now"
Actually, there are many people who choose it that way.
I myself was like that until 15 years ago.
I would just toss it in my basket based on price and mood. I had never even looked at the back label.
But one day, I happened to compare the ingredient labels and was surprised.
Even for the same "boiled mackerel," the contents were completely different.
Depending on how you choose, canned mackerel can be a "treasure trove of nutrition" or a "wasteful product."
Since you opened this article, you must have a desire to choose something that is at least a little bit good for your body.
That is exactly why I have summarized all the points you need to know!
By the way, you can also listen to this on YouTube🎧
㊗️ Over 1.43 million views
https://youtu.be/LvddK0ZlIaA?si=ABT-w1O-5QMwnAeP
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💪 First, a review. The "3 benefits" of canned mackerel
Let's organize the 3 reasons why canned mackerel is said to be "good for the body."
① Supports brain function (DHA)
Mackerel fat is rich in a component called DHA.
This is a nutrient considered to be involved in maintaining brain and nerve health.
"Lately, I can't recall people's names right away"
"My head feels foggy by the evening"
This is a nutrient that people of all generations should be conscious of consuming!
② Expectations for blood and neutral fats (EPA)
Along with DHA, EPA is also attracting attention.
It is expected to work to lower neutral fats and keep blood flowing smoothly.
Every time I have a health checkup, I get nervous about my cholesterol and neutral fat numbers.
For those people, this is a nutrient you should definitely keep in mind.
③ Nutrients that build the body are "packed in"
The greatness of canned mackerel is not just in the fat.
Protein, which serves as the building block for muscles and skin.
Vitamins, iron, and calcium, which we often lack.
All of these are packed together in one can.
Just by adding one can of mackerel to a convenience store rice ball, your nutritional balance will be significantly improved.
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🥫 Even though it's canned, this is amazing
Do you have the impression that canned food loses its nutritional value?
Don't you have that image?
Actually, for mackerel cans, it's the opposite.
The reason is that it is heated "whole" inside the can.
Because it is heated under high pressure, even the bones become soft.
In other words, you can eat the whole thing, including the bones and dark meat that are usually difficult to eat.
This means you can consume everything without waste, including the calcium from the bones and the iron from the dark meat.
Another strength of canned food is that nutrients don't easily escape.
Since it is heated after being sealed, any nutrients that dissolve are properly retained in the liquid.
Moreover, it can be stored for a long time.
Even on nights when you come home tired and don't have the energy to cook, you can just open it and have a dish ready.
Just by keeping some in stock, it becomes a reliable ally.
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⚠️ This is the main point. Choosing wrong is a "waste"
This is the most important thing I want to tell you about why choosing wrong is a "waste."
Actually, there are differences in the contents of mackerel cans depending on the product.
If you choose by thinking "they're all the same," you might end up halving the benefits.
But you don't need to overthink it.
There are only two points you need to keep in mind.
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✅ Point 1: Avoid additives as much as possible
Have you ever turned the can over and carefully looked at the ingredient label?
If you see something like this written there, be a little careful.
"Seasoning (amino acids, etc.)"
"Thickening agents"
These are added to adjust the flavor or add thickness.
They are not immediately harmful to your body.
However, if you are looking for the goodness of the ingredients, you should avoid them if possible.
In particular, "flavored" mackerel cans, such as those simmered in miso or with miso flavor, tend to have more additives.
The ideal is a simple water-boiled can where the ingredients are only [mackerel and salt].
If you choose a product that does not contain unnecessary items, you will definitely not go wrong.
If you are unsure, choose one with fewer lines of ingredients.
Just doing this will make it much harder to make a mistake.
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✅ Point 2: Pay attention to the "BPA" in the can
It is a bit geeky, but it is something that will make a difference if you know it.
The inside of the can is coated to prevent rust and the leaching of metal.
A component called BPA (Bisphenol A) is sometimes used in this coating.
There are also voices concerned about a very small amount of this leaching out.
What is important here is not to be overly afraid.
Recently, the domestic canning industry has been making progress in reducing the amount of BPA leaching.
On top of that, it is safer to choose a manufacturer that claims "BPA reduction" or "BPA-free."
Companies that announce this kind of stance are often highly conscious of quality.
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🛒 4 Recommended Products You Can Choose with Peace of Mind
From here on, I will introduce 4 products that meet the two points above!
I have also added the features and "recommended for these people" for each.
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1. Ito Foods "Aiko-chan"
First of all, this is a classic among classics that you cannot go wrong with.
It uses domestic mackerel, and the ingredients for the water-boiled version are only [mackerel and salt].
Flavored types such as miso-simmered also do not use chemical seasonings.
For those concerned about salt content, there is also a type that does not use salt.
Furthermore, when I inquired with the manufacturer, they said they use cans that minimize BPA leaching.
This careful corporate stance is quite trustworthy.
▶ For people like this: Those who are unsure what to choose and want one safe can to start with.
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② Takagi Shoten "Kansaba (Winter Mackerel) Series"
If you want to choose based on "fat content," this is the one.
It uses winter mackerel caught in Ibaraki and Chiba Prefectures during the winter season.
Mackerel from the cold season is well-marbled with fat, which is also a plus in terms of DHA and EPA.
Of course, no additives are used.
The wide lineup, including water-boiled, miso-boiled, and salt-free options, is also a highlight.
▶ For people like this: Those who want to be satisfied with the taste if they are going to eat it anyway.
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③ Maruha Nichiro "GEKKA"
For days when you want to treat yourself a little.
This is a premium canned mackerel made with large, domestically produced mackerel.
The pieces are large and very satisfying to eat.
They have put effort into the container design as well, adopting BPA reduction and film lamination technology.
It is a can that answers the desire to "eat good things with peace of mind."
▶ For people like this: Those who want to use it as a reward for themselves or as a dish for guests.
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④ CGC Japan Mackerel Boiled in Water
For your daily stock, this is the right answer.
It contains only domestic mackerel and salt, and is manufactured in Japan.
Despite that, it is affordable at around 100 yen.
The fact that it is easy to find in supermarkets nationwide makes it easy to keep buying.
It is a reliable product that makes "additive-free living without effort" possible.
▶ For people like this: Those who want to incorporate it into their daily meals with good cost performance.
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🍽 Tips for adding a little extra without losing nutrition or flavor
If you've gone to the trouble of choosing a good can, make sure to use it to the very end.
I've put together a few simple tips.
・Don't throw away the liquid
DHA and EPA dissolve into the liquid along with the fat.
Throwing away the liquid is the same as throwing away the nutrients.
I recommend adding the liquid along with the fish to miso soup, stews, or mixed rice so you can enjoy it all.
・Just be a little careful with the salt content
Even water-boiled cans contain salt.
When using the entire liquid, keeping other seasonings a bit lighter will help balance the flavor perfectly.
・As is, or with a little extra effort
Add sliced onions and ponzu for a refreshing dish.
Simmer with canned tomatoes for an Italian-style side dish.
Cook with eggs for a hearty, rice-friendly meal.
On days you don't want to use the stove, just opening the can and transferring it to a bowl makes a perfectly fine side dish.
It will become a savior in your busy daily life.
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❓ Answering frequently asked questions
Q. Is it okay to eat it every day?
A. As long as you incorporate it into a balanced diet, it is fine within reasonable limits.
However, since it contains salt and calories, I recommend not relying solely on canned mackerel.
It is ideal to rotate it with other fish, meat, and vegetables.
Q. Which is better, water-boiled or miso-simmered?
A. If you prioritize additives and salt content, water-boiled is the safer choice.
It is practical to use miso-simmered on days you want to enjoy the flavor.
Even when choosing flavored options, pick ones with simple ingredients.
Q. Can I eat it if I am taking medication?
A. EPA has the effect of thinning the blood.
If you are taking blood-related medication or have concerns about an underlying condition, it is safer to consult your doctor about the amount you should eat.
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📝 Summary: If you're lost, remember these 3 things
Finally, one more look at what's important when choosing canned mackerel.
① Simple ingredients (mackerel and salt only)
② No additives used
③ Manufacturers working to reduce BPA
Just by keeping these three things in mind, you won't get lost in front of the shelf anymore.
You want to properly choose things that are good for your body.
If you're thinking that and trying to check the back label, you're already one step ahead!
It doesn't have to be perfect.
If you can choose one "good can" on your next shopping trip, that is enough.
That small choice will build your future body.
End
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You can also see other additive-free information on YouTube!!
🎥https://youtu.be/LvddK0ZlIaA?si=BpqoAWl_6Browo1P
As an Amazon Associate, food additive researcher Jun earns income from qualifying purchases. In this video, I will introduce the benefits of eating canned mackerel, how to choose the right canned mackerel, additives to avoid, and 4 recommended canned mackerel products.