The fish that is particularly beneficial is named

Tuna is a representative of marine fish that lives from the Atlantic Ocean to Indonesia. It is one of the most popular fish in the world. Tuna is extremely nutritious and has a rich meaty flavor. It is cooked and consumed in dozens of delicious dishes.

HEALTH BENEFITS

Tuna is an excellent source of vitamin B12, which is essential for the synthesis of DNA, the main carrier of genetic information in every cell in our body. Vitamin B12 also plays an important role in the formation of new red blood cells, preventing the development of anemia.

In addition, regular consumption of tuna:

Is associated with a lower risk of heart disease

The high content of omega-3 fatty acids in tuna helps to obtain a better balance in relation to omega-6 polyunsaturated fatty acids and LDL cholesterol, which can lead to the formation of atherosclerosis in large and medium-sized arteries. Studies show that consuming more omega-3s is associated with a lower incidence of cardiovascular disease, including heart attacks and their complications.

Prevents vision problems

Omega-3 fatty acids in tuna also have a positive effect on eye health. In a study involving 40,000 healthcare workers, those who ate several servings of tuna per week had a 68% lower risk of developing dry eye syndrome. Omega-3 also contributes to overall retinal health.

Reduces the risk of cancer

Omega-3 fatty acids in tuna are believed to slow the growth of tumor cells and reduce inflammation in the body. This is important because many types of cancer are associated with chronic inflammation.

Promotes weight loss

Tuna meat contains almost no saturated fat. It is relatively high in protein and low in calories, which keeps consumers full longer and prevents them from eating more. In one study, adolescents who regularly ate marine fish such as tuna for several weeks lost an average of one kilogram more weight than the control group who did not eat fish.

TUNA NUTRITION

Tuna is one of the best dietary sources of vitamin D. Just 100 grams of canned tuna contains up to 50% of the recommended daily value. Vitamin D is essential for bone health, strengthening the immune system and ensuring optimal growth in children.

Tuna is also an excellent source of other vitamins and minerals, such as iron, vitamin B6, potassium, selenium, and iodine.

A serving of tuna (115 grams) contains 145 calories, 26.77 grams of protein and 3.37 grams of fat.

HOW MUCH TO EAT

Large varieties of tuna (bluefin and some others) can contain quite a lot of mercury. Therefore, their consumption by pregnant women and small children can be dangerous. However, in Ukraine, such tuna is not common in retail chains. Instead, canned tuna contains much less mercury than fresh tuna as smaller fish are used for canning, which does not accumulate significant amounts of this heavy metal.

It is recommended to consume about two to three servings of tuna per week. A serving size of tuna for an adult is about 100-120 grams.

TUNA IN THE DIET

Tuna is sold fresh or canned. Canned tuna contains significantly less mercury than larger fish. In addition, it does not need to be cooked and can be eaten immediately after opening the can.

Fresh tuna can be baked, grilled, or pan-fried.

To include more tuna in your diet, add it to a salad, bake slices of bread with tuna and cheese in the oven, or use tuna instead of beef in sandwiches.