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 By all means, tuna fish is definitely a healthy food. Tuna can be eaten raw in sushi or, for a more cost effective alternative, purchased in a can or pouch. Common types of tuna found at the sushi bar include: albacore (white tuna), ahi (also called yellowfin), and bluefin (maguro). Canned or pouch tuna mainly consists of albacore tuna in the U.S. By eating tuna, you will provide your body with essential nutrients including lean protein, healthy fat and important vitamins and minerals. The five most important nutrients found in tuna are outlined below.
Protein:
Protein is a necessity for all cells in the human body. It makes up the majority of our hair, skin, nails, organs, muscles and glands. Blood, hormones and enzymes contain protein as well. Your body thrives on protein in order to repair and create cells.
Protein is a diet necessity, especially during stages of life when we tend to grow a lot, such as childhood and adolescence. Protein is also in high demand during sickness, injury and pregnancy. However, not all protein is created equally. Some protein-rich foods contain high contents of cholesterol and saturated fat. Tuna, however, is low in fat, including saturated fat, and low in cholesterol when compared to beef, chicken, pork and lamb.
Omega-3 Fatty Acids
Tuna contains large amounts of omega-3 fatty acids, which are a healthy type of fat that keeps our hearts and brains healthy. Omega-3 fatty acids are essential for babies during the development of their brains and eyes. They can also prevent and help manage post-partum depression for new moms. Oily fish, including tuna, is the richest food source of omega-3 fatty acids.
Vitamin D
Canned and pouch tuna is a great source of vitamin D. Vitamin D can be absorbed into the body through exposure to the sun, but diet plays an important role in assuring this nutrient is sufficiently provided. In addition to assisting in building and maintaining strong bones, vitamin D plays an important role in maintaining the body’s levels of calcium and phosphorus. This vitamin also helps prevent diabetes and some types of cancer.
Selenium
Although small amounts are needed for proper nutrition, selenium plays an important role in the function of your immune system. Selenium also helps prevent damage to tissues and cells, as well as assists in the prevention of heart disease and cancer. Tuna can easily provide you with the proper amounts of selenium needed each day.
Sodium
Sodium in small amounts is essential for the body to function normally. It allows our muscles and nerves to function correctly, as well as keep the body’s fluids balanced. However, too much sodium is not beneficial to your diet. Canned and pouch tuna is a great source of natural sodium.
The healthy food secret of tuna is one that is widely accepted. Not only is tuna low in cost and delicious, it provides your body with many essential vitamins and nutrients. Eat tuna in a sandwich, with crackers or even salad!
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