It’s also high in omega-3 fatty acids. Skipjack: “Skipjack is the species most commonly used in canned tuna,” Rissetto said. “It is mainly sold as ‘canned light’ or ‘chunk light’ tuna, and it is also available fresh and frozen. It’s high in omega-3s, too.”.
Unfortunately, tuna fish has gotten a bad reputation over the years. Despite its multitude of health benefits, it’s considered more of a convenience item or quick dinner option rather than a staple in a nutritious diet. However, tuna fish is right up there with other healthy types of fish, such as salmon, when it comes to nutrition.
DHA is a type of omega-3 fatty acid that is particularly important for brain and eye health ( 5, 6 ). Additionally, both fresh and canned tuna are good sources of several essential vitamins and minerals, including vitamin D, selenium, and iodine ( 1, 2, 3 ).
Tuna is rich in omega-3 fatty acids, or fish oil, which may be able to alleviate inflammation and reduce the risk of disease.
When do Americans eat tuna?
Americans eat more tuna during the summer and consumption falls in October, November and December. ( 20) As awareness of the health benefits of fish continues to grow, consumption steadily increases as well.
In addition to the nutrients listed above, tuna also contains some thiamine, vitamin E, pantothenic acid and copper.
One can (about 165 grams) of light tuna in water contains approximately: ( 19) 191 calories. 42.1 grams protein. 1.4 grams fat.
A tuna is a type of saltwater fish that belongs to the same family as mackerel fish and bonito fish. They are members of the Thunnini tribe, which includes 15 different tuna species. The most common types of tuna include: 1 Albacore tuna 2 Yellowfin (ahi) tuna 3 Skipjack tuna 4 Bluefin tuna 5 Bigeye tuna
Canned tuna is generally the most affordable option while fresh bluefin tuna ranks among the most expensive, clocking in between $12–$14 per pound.
Tuna is also a popular ingredient in sushi rolls, pasta dishes, soups, poke bowls and, of course, tuna fish casserole. Tuna steaks can also be seasoned and grilled, seared or baked and served alongside your favorite side dishes. Here are some simple tuna fish recipes that you can try out to mix up your weekly routine:
Tuna meat is literally loaded with protein with 42 grams in each can. Combined with just a few other high- protein foods, including even one serving of tuna fish in your diet can help provide your body with the protein that you need. 2. Aids in Weight Loss.
What are the downsides of canned tuna?
There are also some potential downsides to canned tuna specifically, including fat and sodium content and the safety of the can itself.
In particular, it is an inexpensive source of protein. It also keeps for a long time. Some brands can last for 2–5 years in your pantry. If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein.
According to the Food and Drug Administration (FDA), children aged 2–10 can have up to 1 ounce (28 grams) of low mercury fish, including light and skipjack canned tuna, two to three times per week ( 22.
Protein. 7 grams. 8 grams. 6 grams. Overall, canned tuna tends to be higher in sodium than fresh. However, the number of calories and amounts of total fat and saturated fat depend on whether the tuna is packed in oil or water. Nutrient content can vary between brands based on how tuna is packed, so it is best to check the label.
Because tuna eat other small fish that may already be contaminated with mercury, this metal may collect and concentrate in tuna. Thus, tuna tends to be higher in mercury than other types of fish like salmon or tilapia ( 15. Trusted Source. ). The amount of mercury present depends on the type of tuna.
The amount of mercury present depends on the type of tuna. In general, larger varieties of tuna, like bigeye and albacore, tend to be higher in mercury. On the other hand, smaller tuna fish, like light tuna and skipjack, are lower in mercury ( 15. Trusted Source.
Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health. Fish is considered an important source of these healthy fats in the diet, though you can also get omega-3s from plant foods ( 10. Trusted Source. , 11.
Which fish is the healthiest?
7. Salmon . Salmon has a longstanding reputation as one of the healthiest fish to eat. In addition to providing a good amount of omega-3 fatty acids and protein, salmon is also high in selenium, niacin and vitamin B12.
Tuna is a group of about 15 different species of fish, all of which belong to the Thunnini tribe. Not only is tuna one of the most commonly consumed types of fish, but it’s also one of the most nutritious, with a hearty dose of selenium, niacin, vitamin B12 and anti-inflammatory omega-3 fatty acids packed into each serving.
Mackerel is a type of saltwater fish that is well-known for its rich taste and flaky texture. In addition to being incredibly flavorful, mackerel is also loaded with omega-3 fatty acids, vitamin B12, selenium and niacin. Keep in mind that certain types are often high in mercury, including King mackerel.
Cod. Cod is a popular type of fish with a mild taste and flaky flesh. Compared to other fish, it’s also much leaner and lower in calories, making it one of the best fish to eat for weight loss. Plus, it’s high in B vitamins and selenium to help support better health.
Snapper is a family of fish comprised of about 113 different species. In addition to supplying over 22 grams of protein, a single serving can also knock out the entire recommended daily intake for vitamin B12.
Trout. Trout are a member of the Salmonidae family, and are widely considered one of the best freshwater fish to eat. Each 3-ounce serving supplies a long list of important nutrients, including B vitamins, phosphorus and potassium.
Plus, there are several kinds of fish that you should avoid altogether due to factors like high mercury levels, depleted stocks or overfishing.
Why should I never eat tuna?
Atlantic bluefin tuna lands on the fish you should never eat land for a few reasons. First, it’ s been overfished to the point of near extinction. However, due to its high demand for sushi, fisheries managers are still allowing commercial fishing to target it.
A better sushi choice would be katsuo/skipjack tuna caught through Pacific troll or pole and line methods only. Atlantic bluefin tuna lands on the fish you should never eat land for a few reasons.
Pacific Sardines. Sardines serve as one of the highest omega-3 fatty acid sources on the planet. Because they are a fish lower on the food chain, contaminate levels are low. Sardines are also brimming with essential nutrients, including vitamin B12, vitamin D, calcium and selenium.
Unfortunately, low-level mercury poisoning from contaminated seafood is a real threat and can lead to devastating effects on health. Not only that, but some fish have also been so overfished that they are on the brink of collapse, which can have detrimental effects on the ocean ecosystem.
Did you know that in some regards, eating tilapia is worse than eating bacon? In fact, the shift to eating more farmed fish like tilapia is leading to highly inflammatory diets, according to a 2008 study published in the Journal of the American Dietetic Association.
Farmed Salmon. Americans consume a lot of salmon. Unfortunately, the majority is the unhealthiest kind. In fact, most salmon marketed as “Atlantic” salmon is farmed, meaning that fish are raised in conditions often ridden with pesticides, feces, bacteria and parasites.
It contains very low levels of beneficial omega-3 fatty acids and, perhaps worse, very high levels of inflammatory omega-6 fatty acids. Sustaining high levels of inflammation in the body can worsen symptoms of autoimmune disorders and may be linked to chronic conditions like heart disease, cancer and diabetes.
Sharing is caring, don’t forget to share this post with friends !