Once considered a wartime staple or a protein to have on hand in case of an emergency, tinned fish is now featured in everything from charcuterie boards to spreads, and more.\n<\/p>\n
However, are the bones in these little delicacies safe to eat, or do these tiny fish need de-boned?<\/strong>\n<\/p>\n Here\u2019s what nutrition experts say you need to know about the safety of eating the bones of tinned fish\u2014or skip to the bottom line<\/a>.\n<\/p>\n Typically, tinned fish<\/a> undergoes a high-heat, high-pressure canning process that softens their bones to the point where they\u2019re easily chewable and digestible.<\/strong> \u201cThis process breaks down the calcium structure, making the bones tender and safe for consumption,\u201d Rima Kleiner, MS, RD<\/a>, a registered dietitian and voice of Dish on Fish, told Health.\n<\/p>\n Due to their softened texture, the bones are generally safe<\/strong>, but there are exceptions.\n<\/p>\n \u201cI often advise clients to mash sardines or salmon with lemon juice to further break down any remaining structure before eating,\u201d Mason added.\n<\/p>\n When canning tinned fish, manufacturers use a process called retort sterilization, which heats the fish under pressure to over 240 degrees Fahrenheit. \u201cThis not only kills pathogens but softens collagen<\/a> and minerals in the bones,\u201d said Mason.\n<\/p>\n The bones become chalky and pliable,<\/strong> much like how slow-cooked marrow becomes spoonable. It also improves texture and nutrient availability.\n<\/p>\n Here\u2019s how canning affects some specific types of tinned fish:\n<\/p>\n Tinned fish are some of the most efficient dietary sources of bioavailable calcium<\/a><\/strong>, said Mason. Plus, the canned bones contain boron, a trace mineral important for estrogen metabolism<\/strong> and bone retention.\n<\/p>\n Healthy Functional Food <\/p>\n Tinned fish is one of the most overlooked functional foods<\/a> for active and aging populations, said Mason. It combines protein, omega-3s, calcium, selenium, and even coenzyme Q10, all in a shelf-stable format.\n<\/p>\n Promotes Longevity <\/p>\n Researchers in one study found that people who <\/a>eat tinned fish may actually live longer<\/strong><\/a>\u00a0than those who don\u2019t.\n<\/p>\n In another study, scientists found that eating canned sardines is more effective at promoting health and longevity<\/strong> than taking a fish oil supplement<\/a>. It also helped people get more omega-3s.\n<\/p>\n May Help Fight Cancer <\/p>\n While research is still ongoing, preliminary studies show that eating tinned fish may reduce the risk of certain types of cancer<\/strong>.\n<\/p>\n In one study, researchers found that eating tinned fish may protect people from colorectal cancer<\/a> as much as fresh fish.\n<\/p>\n Affordable and Easy-to-Prepare <\/p>\n Not only is tinned fish affordable<\/strong>, but it\u2019s also easy to prepare and packed with protein.\n<\/p>\n Kleiner suggests whipping them into a dip or pairing them with crackers and toast for a quick bite. They\u2019re loaded with nutrients essential for strong bones<\/a>, a resilient immune system, and brain health, she said.<\/p>\n Some people avoid eating the bones in tinned fish because they have texture aversions or a bone phobia.<\/strong>\n<\/p>\n But from a safety standpoint, they\u2019re not harmful<\/strong>; it\u2019s just a matter of personal preference<\/strong>. \u201cUnless you\u2019re dealing with a specific medical concern or a strong texture aversion, those tiny bones are not only safe, they\u2019re also a bonus,\u201d said Kleiner.\n<\/p>\n You also should avoid eating the bones if:\n<\/p>\n\n