THE BENEFITS AND HARMS OF TUNA
How useful is tuna for the body? Rules for choosing tuna in the store.
Tuna is rich in macro- and microelements, amino acids, fatty acids, and other biologically active substances. Biologically active substances are preserved in tuna even after heat treatment, so it is useful to use this fish in any form (boiled, steamed, or grilled, in canned food in its juice and oil); the difference is only in the percentage of biologically active substances.
The content of cobalt in 100 g of fresh tuna exceeds the daily norm by as much as four times, and the content of chromium is almost twice. The same amount of product can give you 77.5% of the daily value of niacin, 40% of pyridoxine, 35% of phosphorus, 33% of iodine, 20% of thiamine, 19% of sulfur, and 14% of potassium.
Tuna meat has almost no fat and cholesterol; it is rich in vitamins A, D, and E, omega-3 unsaturated fatty acids, selenium, sodium, and potassium. The product also contains water and ash. When consumed regularly, tuna helps to lower blood levels of triglycerides.
USEFUL PROPERTIES OF TUNA
Support for vision. The composition of tuna meat includes useful omega-3 acids. It has been proven that their deficiency can lead to eye diseases and visual impairment, especially in the elderly. In addition, tuna, like other types of fish, is rich in phosphorus, which also has a beneficial effect on eye health.
Benefits for the cardiovascular system. Regular consumption of oily fish prevents the formation of blood clots in the vessels, increases the level of “good” cholesterol, regulates blood pressure, prevents the development of arrhythmias, and fights various inflammatory processes in the body. Polyunsaturated fatty acids, also rich in tuna meat, support heart health. In the course of scientific studies, it was found that regular consumption of tuna reduces the risk of developing hypertension and heart disease by about half.
Help in the work of the brain and nervous system. Fatty acids are important for the proper functioning of the brain, support nerve impulses, reduce the risk of inflammatory processes, and are also a good prevention of neurodegenerative diseases, such as Alzheimer’s disease.
THE BENEFITS OF TUNA FOR THE MALE AND FEMALE BODY
Due to the high protein and vitamin D content, tuna allows you to build muscle mass and strengthen bones quickly. Before the competition, professional athletes include a large amount of fish, including tuna. In addition, tuna, like other types of fatty fish, has a beneficial effect on men’s health and potency.
Tuna meat contains a large amount of omega-3 and omega-6 polyunsaturated fatty acids, which normalize metabolic processes responsible for fat metabolism and slow down the aging process.
Fatty acids also play an important role in synthesizing serotonin, a natural antidepressant. Regular inclusion of tuna in the diet will benefit the condition of the skin, hair, and nails.
HELP WITH WEIGHT LOSS
Like almost any other fish, tuna is considered a high-protein product, which means it can become an important element in the diet of overweight people. When following a diet, preference should be given to fresh fillets or canned products in their juice since it is in this form that tuna has the lowest calorie content.
For those who want to lose weight, the fact that tuna is completely free of carbohydrates is also attractive, and the fat content is very low. Such products activate metabolism, maintain muscle mass, and provide the body with all the necessary vitamins and minerals.
HARMFUL PROPERTIES OF TUNA
- Representatives of the mackerel family tend to accumulate mercury in parts of the body. Because of this feature, eating too large carcasses and eating too many fish is not recommended. First of all, with caution, tuna should be eaten by pregnant women, nursing mothers, and children. Babies in the womb and infants are most sensitive to the negative effects of heavy metals.
- Tuna is also contraindicated in people suffering from kidney dysfunction and allergies. It is worth noting that tuna is recommended to be avoided by those diagnosed with gout or urolithiasis, as it contains purines, which can worsen the condition.
HOW MUCH CAN YOU EAT TUNA WITHOUT HARM TO YOUR HEALTH?
An adult’s optimal portion of tuna is 150 g; it is best eaten with a side dish of fresh or baked vegetables and complex carbohydrates – brown rice, durum wheat pasta, and bulgur. It is good to add this fish to fresh herb salads seasoned with olive oil.
HOW TO CHOOSE TUNA IN THE STORE?
When choosing canned tuna, you must first understand for what purposes it will be used. If you plan to make a salad, natural canned tuna in its juice will do. For eating as a snack, tuna pates are suitable. Often, canned tuna is eaten straight out of the can as a snack without adding anything; tuna with oil is ideal for such purposes.
IN A METAL JAR OR GLASS?
Canned food is sold in both metal and glass jars. By giving preference to glass, you can carefully examine the quality of the purchased goods. When choosing a metal container, first of all, you should make sure that there are no dents on it and evaluate the strength of the seam; there should be no smudges, stains, or irregularities on canned food.
INGREDIENTS OF CANNED TUNA
When choosing natural canned food, you should also consider its composition. The ingredients should be only tuna (in some cases, water and salt). No preservatives are added to sterilized canned fish since the product’s safety is ensured directly by heat treatment. If we are talking about smoked fish, smoke preparations in the composition are allowed, which are used in the case of smokeless smoking.
HOW LONG CAN CANNED TUNA BE STORED?
Closed canned tuna can be stored for a long time. Due to the peculiarities of processing, it does not need to be stored in the refrigerator (during sterilization, bacteria and spores die). However, after opening, according to the recommendations of Rospotrebnadzor, tuna should be stored for at most 24 hours in the refrigerator.
SHOULD I BE CONCERNED ABOUT BOTULISM?
Many people are afraid of any canned food, including fish, because of botulism. This problem may even be much more acute for home canned products (mushrooms, meat, vegetables). This danger exists to a lesser extent for canned food produced under industrial conditions. To avoid any poisoning, you should carefully study the expiration date and check the jar for mechanical damage and swelling.
WHAT TO LOOK FOR WHEN CHOOSING FRESH TUNA
“Depending on the species, the color of tuna muscle tissue can vary from light pink to dark red or burgundy,” explains Lyubov Abramova. – Different types of tuna may differ in taste, so it is worth starting only from personal preferences. The darker the shade of the muscle tissue of the fish, the more acidity will be present in the taste.
It is best to choose frozen tuna since chilled products are almost non-existent on the market, and the freezing process guarantees greater product safety.
As for the use of tuna, it can be served both raw and thermally processed. To eat raw tuna, you should take a frozen fillet and thaw it in the refrigerator. It is also worth noting that even after heat treatment, the middle of the tuna may remain pink; such tuna is safe to eat.
