Tuna: benefits and harms to the body

Contents

The history of the appearance of tuna in nutrition
The composition and calorie content of tuna
The benefits of tuna
harm tuna
The use of tuna in medicine
The use of tuna in cooking
- Tuna with spaghetti and zucchini
- Potato salad with green beans and tuna
How to choose and store
Popular questions and answers

Popular commercial fish is classified as a dietary product. We tell you why tuna meat is valued and what dishes can be prepared from this sea fish

Predatory marine fish from the mackerel family is found in subtropical and temperate waters, preys on crustaceans, cephalopods and small fish. Tuna can be found in the Pacific, Indian and Atlantic Oceans, Mediterranean, Japanese and Black Seas. Together with a gastroenterologist, we understand the benefits and harms of tuna for the body.

The history of the appearance of tuna in nutrition

It is known that 2000 years ago the Phoenicians caught tuna in the Mediterranean Sea. The ancient Greeks, observing the hunt, named the fish thynō, which means “throw” or “throw”. Aristotle described this fish in the History of Animals, and Pliny recommended tuna dishes for the treatment of ulcers (1).

Attitudes towards tuna varied. In feudal Japan, it was said that “even cats despise him.” Most likely, the reason for the rejection was the risk of food poisoning. Warm-blooded fish spoiled rather quickly, so before the invention of refrigeration, they were often thrown away.

The Japanese now regard bluefin tuna as the most valuable fish in the world. They carve it with the same reverence as the French prepare truffle dishes. In the middle of the last century, the annual tuna catch reached up to 1 million tons. After the appearance of “purse” nets, the global fishery increased to 4 million tons. As a result, some species of tuna are on the verge of extinction.

The composition and calorie content of tuna

Caloric content for 100 grams	96 kcal
Proteins	22,5 g
Fats	0,7 g
Carbohydrates	0

Tuna contains a lot of myoglobin, the meat is saturated with iron and has a red color on the cut. Because of this, tuna is called “sea veal” and “sea chicken”.

– Tuna is not inferior to veal in its parameters. It is an excellent source of vitamins A, D, C and group B, polyunsaturated fats Omega-3 and Omega-6. There is a lot of iodine, potassium, selenium in tuna, – says gastroenterologist Olga Arisheva.

The benefits of tuna

Tuna meat has a beneficial effect on the nervous system, has a beneficial effect on brain function and prevents the aging process, regulates blood pressure, increases immunity to various diseases and improves metabolism in the body.

– Tuna meat has a positive effect on the heart and blood vessels. Tuna is good for the digestive system, strengthens bones and regulates blood sugar, says doctor Olga Arisheva.

benefits of tuna for men

The protein and vitamin D found in tuna help build muscle and strengthen bones. Professional bodybuilders regularly eat this fish, especially on the eve of the competition. In addition, tuna has a beneficial effect on the male reproductive system.

benefits of tuna for women

Tuna meat is rich in omega-3 and omega-6 polyunsaturated fatty acids. They normalize metabolic processes, including fat metabolism and prevent aging processes. Fatty acids are involved in the synthesis of serotonin, which plays the role of an antidepressant. Regular consumption of tuna has a beneficial effect on the condition of women’s skin, hair and nails.

The benefits of tuna for children

Tuna is considered one of the healthiest fish for baby food. It contains many vitamins and minerals that affect the functioning of the thyroid gland and the development of mental abilities. Fresh tuna dishes can be given from 3 years old, and canned fish – from 4-5 years old. When preparing meals for children, tuna meat is best stewed, boiled or baked.

harm tuna

Tuna lives in those parts of the ocean where mercury is found. Unfortunately, when this fish is eaten, a person’s individual level of heavy metal increases, which can lead to cumulative poisoning. For this reason, eating tuna is no more than twice a week (2).

– When choosing, give preference to smaller fish, as large individuals can accumulate mercury and histamine. Canned tuna contains a lot of salt. If you eat too much of it, it can lead to swelling and high blood pressure. Due to the high protein content, tuna is classified as an allergenic food. It is not recommended for pregnant, lactating women and children under 3 years old, says doctor Olga Arisheva.

The use of tuna in medicine

By itself, tuna is not a medicine, but it is prescribed for a lack of vitamins and trace elements (3). Nutritionists advise eating tuna for obesity, because dishes from this fish suppress hunger.

– It is highly recommended to add tuna to the diet for people who want to lose weight or build muscle. It has little fat, but a large amount of protein, which is necessary for our muscles, – Olga Arisheva comments.

The use of tuna in cooking

Tuna is a versatile product. It can be used for making sushi, salads, first and second courses. The tastiest part is in the abdomen. Many people like appetizers in the form of carpaccio of thinly sliced raw meat, steaks, baked and marinated fish. Tuna is widely eaten in fried and canned form.

Tuna with spaghetti and zucchini

A hearty and light meal perfect for breakfast or dinner

Tuna fillet	0,5 kg
squash	2 piece.
Spaghetti	0,5 kg
Lemon juice	10 ml
Butter	30 g
Olive oil	100 g
Parsley	25 g
Salt and black pepper	to taste

Cut the zucchini into thin strips and stew them in butter with the addition of lemon juice for 2 minutes over medium heat. Season the cooked zucchini with salt and pepper. Rub the fish fillet with salt, pepper, chopped parsley and olive oil. Fry the tuna on both sides in a preheated pan for a minute so that the meat remains raw in the middle of the pieces. Then cut into cubes. Boil spaghetti for 8 minutes, drain in a colander and rinse with water. Put spaghetti on plates, and on top – tuna and zucchini.

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Potato salad with green beans and tuna

A fresh and tasty dish is easy to prepare, so even an inexperienced cook can handle it.

Potatoes	4 piece.
Shallot	1 piece.
Olives	50 g
Capers	20 g
Cherry tomatoes	100 g
String green beans	50 g
red wine vinegar	20 ml
Olive oil	50 ml
Canned tuna	1 Bank
Rukola	20 g
Salt	to taste

For the dressing, peel the shallots. Put it in a blender glass. Add the olives, capers, vinegar and olive oil. Beat the dressing, grinding all the ingredients. Cut cherry tomatoes, olives and capers into halves. Boil potatoes and green beans until tender. When they cool down, cut into cubes. Put the vegetables, potatoes in a bowl and season the salad. Top with pieces of canned tuna and some green arugula.

How to choose and store

Tuna meat can be bought all year round, but the freshest fish is sold from late spring to early autumn. The best fillets should be firm, dense, red or dark red in color with a characteristic meaty flavor. The thicker the piece of tuna, the juicier it will be when cooked.

Canned fish can be taken at any time. The best are canned skipper tuna and albacore. We advise you to buy jars that say dolphin friendly. This means that tuna was caught without the use of nets where dolphins can get.

Fresh fish must be consumed within a day. If you don’t plan to cook right away, place the fillet on a plate, wrap in cling film and refrigerate. Transfer the opened canned food to a glass jar, close the lid and store in the refrigerator for no more than 24 hours.