Author: Rob Hobson Category: Health, Diet, Nutrition
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Adding this lean source of protein to your diet may have more health benefits than you think

Tuna is great healthy addition to the diet.  This low fat rich source of protein contains 33 grams in a single 140g serving, which is 72% of the RDA for an average adult woman and contributes 200 calories to your daily energy intake.
 
Tuna belongs to the oily group of fish along with salmon, trout, mackerel, sardines and herring.  These fish are a rich source of omega 3, which research has shown can have a positive effect on many areas of health.  One of the most researched areas is that of heart health and although it is not entirely clear exactly how omega 3 fatty acids benefit the heart, the results show they do.  It is also thought that the heart health benefits may be a combination of omega 3 fatty acids and some other component of oily fish.   Omega 3 fatty acids can help to reduce inflammation in the body which is thought to be at the root of many diseases including that of the heart.  These fats also help to increase the amount of good (HDL) cholesterol and reduce overall triglycerides in the body as well as thin the blood, which also benefits the health of your heart.  Omega 3 has also been associated with good skin and helps to maintain healthy skin cell membranes that keep it supple and moisturised.  The anti-inflammatory effect of these fats may also help with skin conditions such as psoriasis.
 
It is recommended that we try and eat about two servings of oily fish each week in order to glean adequate omega 3.  These fatty acids are referred to as essential as they must be obtained from the diet.  However, you should try and limit your intake to no more than four servings each week given the fact that oily fish have a high level of heavy metals, which may build up over time.
 
The micronutrient content of tuna also makes this fish particularly nutritious.  Selenium is a mineral lacking in the diets of many people in the UK.  A 140g serving of tuna steak provides 73% of the RDA for this mineral that acts as an antioxidant in the body and that not only helps to reduce free radical damage but also helps to maintain a strong immune system.

Tuna is a rich source of vitamins, minerals and omega 3

Tuna is also rich in vitamin A, which is important for healthy skin, immune system and normal vision.  Iron is also an important mineral in the diet and food surveys show that up to 23% of women in the UK have inadequate intakes, which can result in tiredness and fatigue.  Tuna contains a useful 10% of the RDA for iron.  Another key mineral is magnesium that plays a key role in hundreds of chemical reactions in the body and is involved in muscle relaxation and the conversion of food into energy (tuna contains 17% of the RDA per serving).
 
Fish such as tuna are also a rich source of many B vitamins, in particular B12 (over 200% of the RDA).  This complex vitamin group are essential for the health of your skin and required for energy metabolism.  Low intakes of B vitamins can result in tiredness and fatigue.
 
Canned tuna is not the same as fresh and whilst it may still provide a lean source of protein, the method used to can the fish result in a loss of essential fatty acids.  Many of the other micronutrients listed above still remain even after the canning process.
 
Be aware of the importance of choosing your fish carefully and understanding how it has been caught.  Choose sustainably sourced tuna, preferably pole caught and look out for the MSC (Marine Stewardship Council) stamp on the front of packs.  Your fishmonger will be able to let you know the provenance of your fish.

See Rob Hobson cook Seared Tuna with Asian Green Salad here

Rob Hobson is a nutritionist and head of nutrition at Healthspan, visit his website Rob Hobson – Rob has co-written The Detox Kitchen* Bible available from Amazon 

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