Fresh tuna is an important
source of omega-3 fats and
antioxidant minerals for
arterial and heart health, and
is also rich in vitamin E for
healthy skin.

The firm, dense, and meaty, flavorful flesh of fresh or frozen tuna is an ideal choice of fish for nonfish lovers and is quick to cook. It is an excellent source of protein and is especially rich in B vitamins, selenium, and magnesium. A small portion will contain around 20 percent of your daily vitamin E needs. While most types of tuna contain fewer of the essential omega-3 fats than some other oily fishes do, there is still a good content of EPA and DHA fats. DHA is particularly effective in keeping our hearts and brains healthy and in good working order. Just one portion of tuna a week can provide the recommended 1.4 g of these fats a week.

  • A good source of omega-3, EPA, and DHA fats, which offer protection against a range of diseases.

  • High in protein.

  • Rich in selenium and magnesium for heart health.

  • Extremely rich in vitamin B12 for healthy blood.

Practical tips:

Fresh fish should be odorless and is best cooked and eaten on the day of purchase. To retain all the health benefits of the omega-3 fats, lightly sear tuna in a pan on both sides and cook for as little time as you can. Tuna steaks can also be sliced and stir-fried for one minute with sliced vegetables—unlike many types of fish, the slices won’t disintegrate.

Research has found that when tuna is canned (whether in oil, water, brine, or a sauce) it loses most of its beneficial omega-3 fats, so shouldn’t count toward your oily fish intake.

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