Tuna: see benefits and find out if the canned version is bad for you

A popular and very tasty fish, tuna can be found all along the Brazilian coast, more easily in the Northeast, South and Southeast. With sizes ranging from 45 centimeters to 5 meters, it 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, in addition to containing high doses of omega-3, mineral salts such as iron, potassium, phosphorus and magnesium, in addition to 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 food with high doses of protein, tuna still has great health benefits if consumed 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 diseases”, explains Claudia.

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

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

4. Assists in the prevention of cerebrovascular accident (CVA): “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 for health. It helps to reduce the risk of inflammatory diseases like arthritis and osteoarthritis.

6. Helps to prevent and relieve PMS: “another made of omega-3, this substance can help in the prevention or relief of PMS symptoms such as cramps and headache”, reveals the professional.

7. It acts in the prevention of anemia: rich in iron, tuna helps in the fight and prevention of anemia, making it a great alternative for those who do not consume red meat.

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 cramps”, reports Claudia.

10. Improvement of the immune system: this fact 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 achievement related to its high doses of omega-3, where its components ensure better regulation of cell membranes and prevention of depression.

Food rich in mineral salts and vitamins, tuna provides an improvement in health and maintenance of well-being. Insert this fish into your food routine now and check out all these benefits.

Is canned tuna bad for you?

As the nutritionist reveals, when properly consumed tuna ensures varied benefits. For her, canned tuna is not harmful if consumed in moderation. In this case, it is recommended to opt for tuna in oil, to “help eliminate heavy metals present both in the fish and in the packaging”, he concludes.

Delicious tuna recipes

The professional highlights that the best option for consuming tuna is to opt for its in natura version, which can be prepared roasted, boiled, grilled, in pastes or as a featured ingredient in recipes. Check out some tasty tuna recipe options and get inspired:

1. Seared tuna with sesame crust: another recipe that uses the in natura version of the fish, here the tuna loin is seasoned and breaded in black sesame. To accompany it, mix of sautéed mushrooms with salt and pepper.

2. Tuna pâté: the recipe for this pâté is a wildcard, and can be used as a filling in sandwiches or enjoyed with toast. Made in a few steps, just mix ingredients such as canned tuna, carrots, onions, parsley, salt, olive oil and mayonnaise.

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

4. Tuna tartar with guacamole: dish with a gourmet touch, here the tuna tartar is accompanied by guacamole and a tuille of black rice. Sesame oil, lemon, olive oil and black and white sesame mix are used to season the fish.

5. Tuna burger: recipe from a traditional restaurant, this tuna burger surprises in taste. To guarantee more nutrients to the dish, the recipe uses tomato, egg, onion and salt, in addition to oat flakes to help bind the mixture together.

6. Potato salad with tuna: easy and very nutritious salad, it provides good doses of protein and carbohydrates. The author also recommends to accompany it with some arugula or lettuce leaves, to guarantee even more flavor and nutrients to the dish.

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

8. Macaroni in butter with tuna: hot recipe, this pasta gets the ideal dose of protein when using tuna in its preparation. Ready in less than 20 minutes, here the fish is still accompanied by tomatoes, parsley and garlic flakes to guarantee more flavor.

9. Escondidinho de tuna: alternative version of this famous dish, here the jerky is replaced by tuna and ricotta cream. The base of the dish also receives changes: instead of cassava, mashed potatoes and carrots.

Whether as a highlight of the dish or as a complementary ingredient in a recipe, tuna has an incredible flavor, capable of enriching any meal. Choose your favorite version and get to work!

Alerts about your consumption

The professional emphasizes the importance of knowing the origin of the fish, because “large fish from warm waters contain many heavy metals, and the consumption of smaller fish and cold waters is recommended”.

“The ideal is to consume 2 to 3 portions of fish a week, where one of these options can be tuna”, he indicates. Among the side effects of its inadequate consumption, the nutritionist cites the accumulation of heavy metals, which can lead to intoxication and long-term liver disease or Alzheimer’s. Another warning is for hypertensive people, as this “is sold canned with high doses of sodium”, she concludes.

Another problem lies in the falsification of tuna, especially in its in natura version. Often establishments offer a fish known as school-black, pretending to be tuna. A prohibited species in some countries, the black schoolchild is rich in waxy esters, a substance that cannot be digested by humans, causing diarrhea.

To ensure that you are buying real tuna, pay attention to the very low price, its origin and its color, the latter having to be more opaque, since the school-black has a milky appearance.

Tasty and easily accessible fish, tuna is rich in nutrients such as mineral salts, vitamins and omega-3. If added to the diet, in fractionated portions, it can provide great benefits for health and maintenance of well-being. bet!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.