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Even if you do not eat a lot of fish, tuna is a great and affordable source of omega-3 fatty acids that you should not ignore. It is a type of polyunsaturated fat that is found only in fish, nuts, and seeds.
Omega-3 fatty acids are particularly abundant in cold-water fish such as tuna, mackerel, sardines, and herring.
Benefits of Canned Tuna
The nutritional value of canned tuna speaks for itself.
When packed in water, a 6.5-ounce can of tuna contains:
Two grams of fat
No saturated fat
32 grams of protein
412 grams of salt (18 percent of the recommended daily value)
15 percent of the recommended daily value of iron
For those on a low-salt diet, some versions offer 25 percent less sodium.
Comparison of Fresh and Canned Tuna
While most people assume that fresh is inherently better than canned, that is not always the case when it comes to fatty fish.
Here's how a diversified portion of tuna is stacked against the same amount of canned tuna:
A three-portion of fresh tuna cooked without oil provides 195 calories, 42 grams of protein, one gram of carbohydrate, two grams of fat, and 525 milligrams of sodium.
One-third of freshly cooked tuna oil provides 236 calories, 42 grams of protein, one gram of carbohydrate, seven grams of fat, and 525 milligrams of sodium.
A three-ounce serving of canned tuna packed in water provides 73 calories, 17 grams of protein, zero grams of carbohydrate, one gram of fat, and 210 milligrams of sodium.
A three-ounce serving of canned tuna wrapped in oil provides 169 calories, 25 grams of protein, zero grams of carbohydrate, seven grams of fat, one gram of saturated fat, and 354 milligrams of sodium.
Tuna Health Benefits
The omega-3 fatty acids found in tuna are known to promote good heart health. According to the American Heart Association (AHA), essential fats can help reduce blood triglycerides, lower the risk of arrhythmia (irregular heartbeats), and slow plaque buildup in the arteries. Because of this, the AHA recommends that you consume at least two servings of fish per week.
That being said, the amount of omega-3 fatty acids in a three-ounce serving can vary greatly based on the type of fish consumed. Tuna varieties, both fresh and canned: include:
Fresh bluefin tuna provides 1,000 to 1,500 milligrams.
Canned white albacore tuna offers 500 to 1,000 milligrams.
Offers light canned tuna 200 to 500 milligrams.
Fresh skipjack tuna offers 200 to 500 milligrams.
Fresh yellowfin tuna offers 200 milligrams or less.
Healthy Tuna Salad Preparations
One of the most popular ways to prepare canned tuna is to make tuna salad. Although delicious, the ingredients contained in most recipes weaken many of the nutritional benefits of fish.
For example, a cup serving tuna salad with mayonnaise contains 404 calories, 22 grams of protein, six grams of carbohydrate, five grams of sugar, 33 grams of fat, three grams of saturated fat, and 892 milligrams of sodium.
If you put tuna salad between two slices of bread, you will add 150 calories, 26 grams of carbohydrate, and 230 milligrams of sodium.
This does not mean you have to avoid tuna salad altogether. The very fact that you are eating 29 milligrams omega-3 EPA (fatty acid prevents cellular inflammation) and 212 milligrams of omega-3 DHA (which promotes eye and brain health) almost works for extra ingredients.
To lower the fat content in your tuna salad, mayonnaise is replaced with reduced-fat or mix 30 percent mayonnaise with 70 percent plain yogurt for a fresh, slightly sour taste.
Other Healthy Ways to Prepare Tuna
There are countless ways to include tuna in a heart-healthy diet. You can combine it with tomatoes, salad greens, cooked green beans, and boiled potato slices for the classic Niçoise salad. You can stir a can in a pot of corn chowder for a delicious tuna bisque. You can also make a delicious cold pasta salad with tomatoes, celery, canned kidney beans, and black olives.
If you are feeling particularly creative, here are some fun and healthy recipes you can try at home:
Curried Tuna Salad Avocado Boats
Tuna Salad Collard Green Wrap
Italian Tuna and Beans
Portable Tuna Pockets
> American Heart Association. "Fish and Omega-3 Fatty Acids."
Tuna, bad or good?
IT IS noteworthy that over the past several years, food processes have been on the rise in markets where the main meat is tuna. Canned, bread stuffing products, siomai, sisig, and more. There are restaurants offering a variety of tuna dishes. Often, in the promotions or advertisements of tuna products such as canned ones, it is associated with health issues such as slimming and sexuality. It sells its virtues to the heart and to the whole of human health. It is a good alternative to red meat or high fat meats such as pork and beef.
It may be rooted in previous studies that indicate that tuna-rich nutrients such as omega-3 fatty acids are good for the heart. It is best recommended for those with heart disease.
Case in point, there are also studies that indicate the toxic mercury contained in tuna as a result of heavy metals that are trapped in its flesh from its edible contaminated fish in the ocean. And because it is harmful to the heart, it is said to reduce the benefits of omega-3 acid obtained from tuna.
In addition, tuna belongs to salmon and sardines which are high in purines which in turn increases uric acid in the human body. And, when uric acid levels are high, there is a high risk of rheumatism or gout and kidney and gall bladder diseases.
However, due to the benefits of tuna, health experts do not explicitly forbid it despite negative studies against it. People are advised to eat tuna slowly. Only moderate. Do not overdo it. Do it almost daily. Avoid first if you have gout or rheumatism or kidney disease. Just not knowing how moderate it is or how to tell if it is too much?