Breaking down the benefits of tuna, one of the most commonly consumed canned foods around
One of the most popular canned goods in the Philippines is canned tuna. If you check the aisles of a grocery store, you will find a big section dedicated to canned tuna and its multiple varieties.
Tuna is as a healthy fish because it is a great source of nutrients like protein, selenium, and vitamin D. But many are also afraid of eating large amounts due to its high mercury content that can damage the nervous system and cause developmental problems for unborn babies. However, dietitians have confirmed that those sold in cans are younger than the fresh variety you buy (which means it contains less mercury and is thus safer to eat).
Canned food, in general, poses risks like damaging the vitamin C and D content of the food and exposure to bisphenol-A (BPA), which may lead to heart disease and type 2 diabetes. But, eating in moderation can provide plenty of health benefits to the body.
Canned tuna is believed to be one of the healthiest types of canned goods because most are stored in water, oil, or salt so you don’t have to worry about hidden sugars, additives, and other chemicals. One can of tuna in water contains more than 42 grams of protein and just 191 calories per can. It also provides 1.4 grams of fat, 464 milligrams of omega-3s, 14.8 milligrams of omega-6s, and 190 percent of the recommended dietary allowance of selenium.
It’s a good source of phosphorus, iron, magnesium, vitamin A, and B-complex vitamins such as niacin and riboflavin. The high selenium and omega-3 content promotes cardiovascular health by improving blood flow and heart function. Moreover, the diversity in vitamins supports many bodily processes like energy metabolism and blood sugar regulation.
One can of tuna in oil meanwhile contains 339 calories, which makes it a great fit for ketogenic and low-carb and high-protein diets. Just like sardines, it contains B-complex vitamins with a high vitamin B-12 content.
Despite all these, some people find it unappetizing since it looks dull and greasy when you pop open a can. But it has a distinct flavor that can work well in many dishes, sandwich spreads or dips. If you’re simply looking for a new way to cook canned tuna or a healthy alternative to your usual tuna concoctions, here is a quick and easy toast recipe you can try.
½ cup of yogurt
1 cup of tuna in water, drained
2 pieces of light cheese triangles
1 medium onion, bruniose
1 piece small carrots, bruniose
2 teaspoons of hot sauce
Salt and pepper to taste
Sauté onion until clear. Add tuna and carrots.
Let the tuna mixture cool.
Add yogurt, cheese slices, salt, pepper, and hot sauce into the tuna. Serve.