Benefits of canned tuna

Tuna is one of the regulars of Iranian kitchens. This food item is cheap and rich in protein and will not spoil for several years after purchase. Tuna is a type of fish that has different types. All of them are, on average, a very good source of protein and are also low in fat and calories. Canning tuna with water or oil affects its nutritional value. One of the simplest differences is that canned tuna with oil has higher calories and fat than tuna with water. With all these benefits, you might be wondering, “Is tuna really good for your health?” Or “what amounts of it are not dangerous for the body?”. In this article, we discuss the nutritional value of tuna, along with the benefits and harms of eating it. Stay with us.

Benefits of canned tuna

Consuming canned tuna in your weekly diet has many benefits. First of all, tuna is a cheap source of protein. The long shelf life of canned tuna and its non-deterioration for a long time is another positive point that should be considered. If you are looking to lose weight at home without diet and exercise, consuming tuna fish will be a good option for you.

Tuna is low in calories and high in protein. Protein increases the feeling of satiety and reduces the urge to eat. Therefore, high protein diets are very suitable for weight loss. Do not forget that protein intake is necessary for women, so this canned food is a good option for a protein diet meal.

Although tuna is low in fat, it is a very good source of omega-3 fatty acids. The presence of omega-3 in the diet is essential because of its countless benefits for heart, eye and brain health. Fish is known as an important source of these healthy fats. Another way to get these important fatty acids should be found in a vegetarian diet. In America, the “Dietary Guidelines” organization advises adults to include about 227 grams of seafood in their weekly plan. Eating tuna is the easiest way to get enough omega-3 in your diet.

The type and amount of fat in canned food is different for each brand. Therefore, before buying tuna, try to read its packaging and compare brands. Another positive point in canned tuna is that it contains vital vitamins and minerals. For example, vitamin D and selenium are two things that the body always needs, and canned tuna is a rich source of them. In some cases, brands use different seasonings and flavorings to improve their canned goods, each of which has its own benefits.

Possible harms of canned tuna

Two important concerns about the consumption of tuna are related to the presence of mercury in the body of tuna and its environmental harm. Other things like fat and salt in tuna fish can be harmful to the health of the body.

Mercury and the permissible amount of tuna consumption
Industrial activities have caused widespread water pollution in the world. Water pollution by industrial units is equal to the entry of mercury into the body of fish. Mercury is a heavy metal that, according to recent research, can cause serious problems for human health; The most important effect of mercury is to weaken the central nervous system.

Tuna feeds on small fish in the water; Fishes that already have mercury in their body. For this reason, the highest amount of mercury among fishes is usually found in the body of tuna fish. The amount of mercury in the body of a tuna depends on its type. Bigger tuna like bigeye and albacore have more mercury and on the other hand, small tuna like light tuna and skipjack have less mercury in their bodies. That is why canned tuna producers usually use young and small tunas (like light tuna).

Effects of mercury on adults

According to research, those who consume fish with high mercury content at least once a week are more likely to feel tired and bruised. If large tuna like albacore is included in your diet, it is better to limit your weekly consumption to about 113 grams.

Effects of mercury on children
Research has shown that mercury has a significant negative effect on the nervous system of children during their growing years. For this reason, parents and all those who are responsible for feeding children, it is necessary to limit the consumption of canned tuna as much as possible. According to the Food and Drug Administration (FDA), children between the ages of 2 and 10 should consume no more than 28 grams of light fish two or three times a week.

Experts do not recommend the consumption of fish in the first year of life for feeding children. Of course, it should be noted that other researches in this field have shown that the presence of mercury in the body of children reduces the possibility of getting asthma and eczema. In general, it is better to consult a pediatrician to determine your child’s diet.

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