The benefits of canned tuna

The benefits of canned tuna

The benefits of canned tuna

Tuna provides some health benefits to the body, and we mention the most important of them as follows:

Rich in many nutrients: The nutritional composition of canned tuna can be affected by two factors, namely: the type of liquid in which it is kept, whether water or oil, and other ingredients added such as salt. They have a long validity for consumption, and despite that, these products can be compared by reading the food label on the box, and the following points explain the most important nutrients that canned tuna contains:

Omega-3 fatty acids, as tuna is an important food source for these long-chain acids, which the body needs to maintain heart health, brain function, and normal growth.

Fat, as most types of canned tuna contain approximately 2 grams of fat for every 113 grams of it, and the same amount contains less than 45 milligrams of cholesterol.

Vitamins and minerals, such as: vitamin D and selenium, in addition to containing less than 45 milligrams of sodium per 113 grams of them.

High quality proteins.

Reducing the risk of type 2 diabetes: Salmon and canned tuna are sources rich in proteins that take a long time to digest, and thus help to slowly raise blood sugar levels, in addition to containing fatty acids, such as: eicosapentaenoic acid, which is known for short. With EPA, and docosahexaenoic acid, which is known as DHA, [1] A study published in the journal Dabetes care in 2014 indicated that regular consumption of large amounts of omega-3 fatty acids found in tuna by men reduced their risk of type 2 diabetes. .[2]

A healthy option for children: Both the US Environmental Protection Agency (EPA) and the US Food and Drug Administration (FDA) have indicated that light pink tuna, which includes skipjack, is one of the best foods that can be offered to children as food, and they also recommend Eating between 2 to 3 servings of tuna per week, and it is worth noting that it was considered better than white tuna and yellowfin tuna, and it was recommended to eat one serving per week of these two types of tuna.[3]

To see the general benefits and harms of tuna, you can read the tuna benefits and harms article.

Canned tuna nutritional value

The following table shows the nutritional content of 100 grams of tuna preserved in water, [4] and tuna preserved in oil: [5]

Nutritional value of tuna preserved in water Nutritional value of tuna preserved in oil

Water (milliliter) 78.14 59.83

Calories (kcal) 86 198

Proteins (grams) 19.44 29.13

Fat (grams) 0.96 8.21

Calcium (milligrams) 17 13

Iron (milligrams) 1.63 1.39

Magnesium (milligrams) 23 31

Phosphorus (milligrams) 139 311

Potassium (milligrams) 179 207

Sodium (milligrams) 247 416

Selenium (micrograms) 70.6 76

Vitamin B12 (mcg) 2.55 2.2

Vitamin A (micrograms) 17 23

Vitamin K (micrograms) 0.2 44

Cholesterol (milligrams) 36 18

Canned tuna damage

Canned tuna safety

The degree of safety of tuna depends on a number of things that must be paid attention to, including the consumption of raw or cooked tuna in moderate quantities, but pregnant, lactating women, children, the elderly, and those with a weakened immune system must; Including people who are undergoing treatment for cancer, avoid eating raw tuna, due to a number of reasons explained by the following points:[6]

These people are at increased risk of foodborne illnesses, as they are likely to be exposed to parasites found in raw or undercooked tuna.

Both children and pregnant and lactating women are particularly at risk of consuming mercury in raw or undercooked tuna, so it is advised to limit or avoid eating it.

Cautions for using canned tuna

There are a number of precautions that must be taken into account when consuming tuna, and the following are mentioned among them:

Fish allergy: Allergy as a result of eating fish with fins, including tuna, is one of the most common types of food allergy, which may continue to occur for life. The percentage of people with this allergy who suffer from the first allergic reaction during adulthood is estimated at approximately 40%. ,[7] It is worth noting that the symptoms of this type of allergy may develop as a result of inhaling the smell of cooked fish, or touching the surfaces or utensils that were used in the preparation of fish, and it is worth noting that the symptoms of fish allergy are similar to the symptoms of allergy to other foods, which are often They appear within an hour of eating, and among these symptoms are the following: [8]

Urticaria, or skin rash.

Feeling itchy.

Allergic rhinitis, characterized by nasal congestion and sneezing.

Headache.

Asthma, difficulty breathing.

Indigestion, stomach pain.

Belching, bloating, and gas.

Diarrhea.

Feeling sick or vomiting.

Mercury content: Some types of tuna may contain high levels of some environmental pollutants, such as the chemical compound methylmercury, which is known to be toxic to the nervous system if present in large quantities, and consuming large amounts of it has been associated with many negative effects. Side health, including: delay in growth in children, vision problems, lack of coordination between hearing and speech, in addition to the weakness of both, [9] It is worth noting that the US Environmental Protection Agency has made a mention of the consumption of canned light tuna; This is because it contains low levels of mercury.[10]

It contains a large amount of sodium: tuna fish is similar to other canned foods with its high sodium content, [11]

Therefore, it is recommended to choose canned types that do not contain added salt.[12]

An overview of canned tuna

Tuna is one of the types of fish that is widely eaten, and it is available in several types, such as: white tuna (in English: albacore tuna), yellowfin tuna (in English: yellowfin tuna), and big-eyed tuna (in English: tuna). Bigeye tuna), and skipjack tuna (in English: Skipjack), which is classified as the most consumed of the previous species,[13] and it should be noted that it is possible to eat these fish either fresh or canned; Canned tuna is preserved in water or oil, and therefore it can be stored for several years if it is tightly closed. Despite this, it is usually recommended to consume tuna within a year of purchasing it to obtain the best quality, in addition to the need to preserve canned tuna that has been opened in a container. Airtight in the refrigerator.[11]