Tuna: See benefits and know if canned version is bad

Popular and very tasty fish, tuna can be found all over the Brazilian coast, most easily in the Northeast, South and Southeast. With sizes ranging from 45 centimeters to 5 meters, has pink flesh, proving to be a versatile ingredient for the most varied recipes.

According to nutritionist Claudia Marques, fresh tuna is a rich source of protein and contains high doses of omega-3, minerals such as iron, potassium, phosphorus and magnesium, as well as vitamins B12, B6 and B3.

11 Benefits of Tuna

In addition to being rich in nutrients and an ideal option for those who want a high protein food, tuna still has great health benefits if eaten regularly. Check out some of these benefits according to the professional:

1. Improves cardiovascular health: "As it contains omega-3 and potassium, vasodilation occurs in the vessels, making the blood more viscous, improving its flow and reducing the occurrence of cardiovascular disease," explains Claudia.

2. Acts in dyslipidemia: Again the presence of omega-3 ensures effect on this balance, helping to reduce triglycerides and bad cholesterol (LDL).

Also read: 9 Benefits Of Omega-3 That Are Amazing

3. Fight hypertension: According to the nutritionist, this effect is due to the action of omega-3 and vitamin B6, which promote benefits to the heart, as well as preventing irregular heart rhythms and high blood pressure crises.

4. Assists in the prevention of stroke: As it acts in maintaining the good health of the cardiovascular system, it promotes the improvement of blood flow and vasodilation.

5. Anti-inflammatory Action: again omega-3 proves to be very beneficial to health. It helps reduce the risk of inflammatory diseases like arthritis and arthrosis.

6. Helps prevent and relieve PMS: "Another omega-3 drug, this substance may help prevent or relieve PMS symptoms such as cramps and headache," says the professional.

7. Acts in preventing anemia: Rich in iron, tuna helps fight and prevent anemia, making it a great alternative for non-meat eaters.

Read also: Omega-3: fat that protects the heart and is allied with good health

8. Maintains eye health: According to the nutritionist's information, tuna has good amounts of Vitamin A in its composition, a substance that is directly linked to the functionality of the eyes.

9. Prevents cramps: "Tuna has large doses of potassium, making it a good food to prevent the onset of cramps," reports Claudia.

10. Improved Immune System: This is due to the presence of selenium in the composition of tuna, a mineral with antioxidant properties that improves the immune system.

11. Improved Brain Function: another feat related to its high doses of omega-3, where its components ensure better regulation of cell membranes and prevention of depression.

Food rich in minerals and vitamins, tuna provides improved health and well-being. Insert this fish into your diet now and check out all these benefits.

Read also: Fish oil helps take care of the heart and can prevent depression

Canned tuna hurt?

As the nutritionist reveals, how much properly consumed tuna ensures varied benefits. For her, canned tuna does not hurt if consumed moderately. In this case, it is recommended to opt for tuna in oil, to "assist in the elimination of heavy metals present in both fish and packaging," he concludes.

Delicious Tuna Recipes

The professional points out that the best option for the consumption of tuna is to opt for its fresh version, which can be prepared roasted, cooked, grilled, in pasta or as a highlight ingredient of recipes. Check out some tasty tuna recipe options and get inspired:

1. Cold Tuna Pie: Quick and easy option, it is the ideal recipe for when hunger hits out of time. The pie is made with layers of loaf bread interspersed with a cream made of tuna, mayonnaise, corn, pea, olive and spices.

2. Tuna pate: The recipe for this tuna is wild and can be used as a sandwich filling or toasted with toast. Made in a few steps, just mix ingredients like canned tuna, carrots, onions, parsley, salt, olive oil and mayonnaise.

3. Brown rice risotto with tuna: Made with brown rice, this risotto has few ingredients in its preparation. To guarantee all the creaminess of the dish, here the tuna is mixed with curd, tomato and spices.

Read also: Anchovy: the fish that brings flavor and various benefits to your plate

4Tuna tartar with guacamole: Gourmet-looking dish, here the tuna tartar gets the guacamole company and a black rice tuille. Sesame oil, lemon, olive oil and black and white sesame mix are used to season the fish.

5. Tuna Sandwich: An irreverent version of the traditional hot joint, here the ham is replaced by a tartlet made with tuna, mustard, mayonnaise, lemon, celery, salt and olive oil. To ensure more flavor, cheese will.

6. Tuna potato salad: easy and very nutritious salad, provides good doses of protein and carbohydrates. The author also indicates to accompany her with some arugula or lettuce leaves, to ensure even more flavor and nutrients to the dish.

7. Tuna salad with broccoli: more practical and faster, impossible! In this recipe farfalle pasta is accompanied by a tasty recipe for canned tuna with steamed broccoli. To finish the dish, a drizzle of olive oil, salt and black pepper.

8. Tuna Butter Noodles: A hot recipe, this noodle gets the right amount of protein by taking tuna in its preparation. Ready in less than 20 minutes, here the fish still gets the company of tomatoes, parsley and garlic flakes to ensure more flavor.

9. Tuna stew: Alternative version of this famous dish, here the dried meat is replaced by the tuna and ricotta cream. Already the base of the dish also receives changes: instead of cassava, mashed potatoes and carrots.

10. Tuna Burger: A traditional restaurant recipe, this tuna burger surprises in flavor. To ensure more nutrients to the dish, the recipe includes tomatoes, eggs, onions and salt, and flaked oats to help combine in the mix.

11. Tuna fillet in the wrapper: Mouth-watering, here the tuna fillet is cooked in the oven, wrapped in paper wrap and seasoned with a mixture of herbs, peppers and cherry tomatoes.

12. Sesame Crust Sealed Tuna: Another recipe that uses the fresh version of the fish, here the tuna loin is seasoned and breaded in black sesame. To accompany it, mix sautéed mushrooms with salt and black pepper.

Whether as a highlight of the dish or as a complementary ingredient in a recipe, tuna has an incredible flavor that can enrich any meal. Choose your favorite version and get down to earth!

Alerts on your consumption

The professional emphasizes the importance of knowing the origin of the fish, because "large and hot water fish contain many heavy metals, being indicated the consumption of smaller fish and ice water".

"The ideal is to consume 2 to 3 servings of fish per week, where one of these options may be tuna," he says. Among the side effects of its inadequate consumption, the nutritionist cites the accumulation of heavy metals that can lead to poisoning and long-term liver disease or Alzheimer's. Another warning is for hypertensive people, since this "is sold canned with high doses of sodium," he concludes.

Another problem is tuna counterfeiting, especially in its fresh version. Often establishments offer a fish known as a black school posing as tuna. Prohibited in some countries, the black schoolboy is rich in waxy esters, a non-digestible human substance that causes diarrhea.

To ensure that you are buying real tuna, be aware of the price too low, its origin and its coloration, the latter should be more opaque, since the black school has a milky appearance.

Tasty and easily accessible fish, tuna is rich in nutrients such as minerals, vitamins and omega-3. If added to the diet in fractioned portions, it can provide great health benefits and wellbeing. Bet it!

Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME (April 2024)