We all love to eat tuna, right? Especially among us in Sri Lanka, canned fish, or "salmon" as we affectionately call it, is very popular. The taste of salmon when marinated in oil, marinated in spices and eaten with rice... But did you know that this tuna fish is not only delicious, but also very beneficial for our health? So today, let's talk about how good this delicious tuna fish is for our body.
Amazing health benefits of tuna fish
Simply put, tuna is a superfood packed with nutritional goodness. Let's take a look at the main benefits it provides to our bodies.
Great for heart health
Tuna fish is rich in omega-3 fatty acids, a very valuable nutrient. This is very good for our heart. These omega-3s help reduce bad cholesterol, or LDL cholesterol , that can build up in our blood vessels. Think of them as a small team of workers cleaning our blood vessels. Research has shown that this significantly reduces the risk of heart disease and stroke.
Helps protect eyesight
This magic called Omega-3 is also very good for our eyes. Eating tuna helps to protect against dry eye disease. Also, this nutrient is essential for maintaining the overall health of the retina. So, it is wise to add tuna to your diet to maintain good eyesight for a long time.
Reduces the risk of cancer
Chronic inflammation , which is a long-term condition in our bodies, can lead to some types of cancer. The omega-3 fatty acids in tuna can help control this inflammation. They are also believed to have the ability to control the growth of cancer cells to some extent.
Helps with weight control
If you are trying to lose weight, tuna can be your best friend. Because tuna is a type of fish that is low in fat and high in protein (`lean meat`) . Since it is high in protein, you feel full even after eating a small amount. Therefore, you can control unnecessary overeating. This helps a lot in controlling your body weight.
Tuna, in particular, is a food rich in vitamin B12. Vitamin B12 is essential for making new DNA, which is like the master plan of every cell in our body. It also helps produce red blood cells and prevent anemia, or low blood pressure.
How is the nutritional value of tuna?
Tuna is a storehouse of vitamins and minerals. It is one of the best foods to get vitamin D in particular. If you eat about 85 grams of canned tuna, you can get 50% of the vitamin D you need for a day. Vitamin D is essential for strengthening our bones, strengthening the immune system, and for the healthy development of children.
In addition, tuna also contains these nutrients:
- Iron
- Vitamin B6
- Potassium
- Selenium
- Iodine
Let's take a look at the nutrition content of about 113 grams of white tuna.
| Nutrient | Amount |
|---|---|
| Calories | 145 |
| Protein | 26.77 grams |
| Fat | 3.37 grams |
| Carbohydrates | 0 grams |
Be careful of these things when eating tuna
No matter how good tuna is, there are a few things we need to be aware of. The main one is that it may contain some mercury.
If you are giving tuna to pregnant mothers, nursing mothers, and young children , be sure to consult your doctor or pharmacist . It is very important.
Canned tuna generally has lower levels of mercury than fresh tuna, because the fish used for canning is smaller.
It is generally recommended that adults consume two to three servings of light tuna and one serving of white tuna per week.
How do you make tuna delicious?
Our stores have plenty of fresh tuna (kelawalla) as well as canned tuna. Since canned tuna is already cooked, it can be eaten right out of the can.
Here are some delicious ways you can add tuna to your meals:
- Add some tuna pieces to a fresh salad.
- Tuna fish fillets can be marinated to taste with olive oil, lime, pepper, and a little finely chopped green chili, then grilled or fried.
- Make a quick 'tuna melt' by placing tuna and cheese on slices of bread and baking them in the oven for a while.
- You can also make a delicious 'tuna burger' using tuna instead of beef. Just like we make cutlets, you just have to make the patty.
Take-Home Message
- Tuna is a highly nutritious food rich in omega-3, vitamin D, and protein.
- Eating these helps greatly with heart health, eyesight, and weight control.
- Tuna can contain small amounts of mercury, so be careful about how much you eat.
- Pregnant women, nursing mothers, and young children in particular should definitely seek medical advice before eating tuna.
- Canned tuna is a great option that can be quickly and easily added to your meals.
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