There are different types of tuna, the most famous being the Albacore tuna. Tuna is available fresh and canned, both of which fit into a healthy diet. You do have to be careful with the mercury in tuna. It is therefore recommended to eat tuna in moderation to experience the health benefits versus the disadvantages of the mercury.
Protein in tuna
The protein in tuna is complete, which means that it has all the amino acids. This makes tuna an excellent source of protein. Every 100 grams of tuna contains 21 to 29 grams of protein, depending on whether you consume it fresh or canned. Canned tuna contains more protein than the fresh variety.
Tuna has good fats
The body needs fat to provide long-term energy. In addition, fat is also used to make hormones. In addition, it is used to support the brain and nervous system. Finally, fat is used to transfer vitamins. Most of the fat in tuna is polyunsaturated, with a small portion being saturated fat. Polyunsaturated fat is good for the body, it helps to control blood pressure and cholesterol.
In addition to polyunsaturated fats, tuna also contains omega 3 fatty acids, these fatty acids are essential for health and therefore fit into a healthy diet. Omega 3 fatty acids reduce inflammation, improve cognitive and behavioral brain functions and reduce the risk of cardiovascular disease. In addition, they ensure that you get a good mood. This is because omega 3 fatty acids stimulate the production of serotonin, a substance that brightens your mood.
Vitamins and minerals in tuna
Tuna contains several essential vitamins and minerals. Including a large amount of niacin. This is also known as vitamin B3. Niacin helps the body convert food into energy. Tuna also contains vitamin A, which ensures that your teeth, skin and bones remain healthy. The vitamin D in tuna ensures good bones because it regulates the flow of calcium. The mineral potassium is also present in tuna, potassium helps regulate fluid balance and blood pressure in the body. Finally, phosphorus is also one of the important minerals in tuna. Phosphorus gives strength to bones and teeth.
Tuna against cancer?
Because tuna contains many other good nutrients in addition to good antioxidants, it can prevent some types of cancer. For example, studies have shown that tuna can prevent breast cancer. Other studies have shown that tuna can prevent cancer in the kidneys. The antioxidants neutralize free radicals before they can attack healthy cells and turn into cancer cells. There are also studies that indicate that omega 3 fatty acids can prevent colon cancer.
Mercury in tuna?
There is indeed mercury in tuna. This mercury is called methylmercury. Nowadays, every fish contains methylmercury, this is due to environmental pollution. Because tuna is one of the last fish in the food chain and eats a lot to stay alive, tuna also ingests more methylmercury. Methylmercury mainly remains in fat, which is why oily fish such as tuna also contain more methylmercury.
Mercury is especially unhealthy for pregnant women, fetuses, infants and young children. Even small amounts of methylmercury in the blood of a pregnant woman can harm the nervous system of an unborn child. There are different types of tuna. Pregnant women and young children should not eat the Albacore and Ahi type, but choose the canned light tuna (Yellowfin Tuna). This contains considerably less methylmercury.
Most adults have developed antibodies and can therefore eat the above tuna species without becoming ill. The nutrition center recommends eating fish twice a week, including oily fish at least once. Because oily fish in particular contains methylmercury, it is wise to alternate the types of fish and eat no more than four portions of oily fish per week.
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