One of the best sources of Omega-3 fatty acids is tuna. It’s also very low in mercury. If you can’t eat fish, you can get Omega-3s from other foods. You can even use a fish oil supplement. However, it’s important to know what types of tuna are most nutritious for you.
Low-mercury varieties
Most Americans eat fish, but some varieties have more mercury than others. This is why it is important to choose low-mercury varieties. The best way to ensure you get the most benefit from your seafood is to choose fish that are tested for their mercury content.
Tuna is one of the most popular species to eat in America. Its high protein content makes it a nutrient-rich food. But, as with any food, you should not eat it every day. Especially during pregnancy, it is a good idea to limit your intake of high-mercury fish.
As an example, the FDA has tested several major US brands of canned tuna and found the average level of mercury to be 0.118 parts per million (ppm) for canned light tuna. You can also find less expensive brands of tuna that contain less mercury.
The Food and Drug Administration recommends a healthy intake of eight to twelve ounces of seafood each week, but it is best to avoid high-mercury varieties while pregnant and nursing. These fish are a good source of omega-3s, which are good for your heart.
Another great thing about tuna is that it can be easily prepared. Canned tuna has a long shelf life, so it is an ideal choice for a convenient meal. However, the downsides include the possibility of getting mercury in your food.
When selecting your tuna, the FDA recommends choosing cans that label themselves. If you are looking for a low-mercury option, skipjack or light canned tuna are your best bets. Albacore, on the other hand, has a slightly higher amount of mercury.
To be safe, you should not eat a can of albacore tuna more than once a week. Also, be sure to check the label before you buy.
While all types of tuna have a certain degree of mercury, the “best” tuna is bluefin. Bluefin has a unique protein-fat balance.
Other types of fish, such as swordfish, king mackerel and shark, have higher levels of mercury. They can also be more expensive. A good rule of thumb is to choose smaller, softer varieties for the best taste and less mercury.
Omega-3 fatty acids
Omega-3 fatty acids in tuna fish help regulate the metabolic process and blood vessel membranes. These nutrients can also provide the body with anti-inflammatory effects. As they reduce inflammation, they may help lower the risk of heart disease and strokes.
Aside from omega-3 fatty acids, tuna also contains protein, potassium, iron, zinc, phosphorus, and vitamin B. The B complex vitamins boost the efficiency of organs and speed up the metabolic activities. In addition to that, the antioxidants in tuna fight free radicals.
Free radicals are the by-products of mobile metabolism that can cause serious illnesses. Antioxidants can prevent infections and protect the body from cancerous cells. They are excellent immune system enhancers.
Omega-3 fatty acids in tuna are associated with lower levels of LDL or bad cholesterol and triglycerides. Lowering these cholesterol levels helps maintain proper blood circulation. This improves the flow of oxygenated blood through the arteries and can lead to fewer problems with heat pumps.
Besides omega-3 fatty acids, tuna fish contains other nutrients that support the brain. Vitamin B, for example, is essential for the production of red blood cells. It is a co-factor for enzymes, which play an important role in energy metabolism.
In addition to that, tuna also contains magnesium, selenium, and riboflavin. These minerals are helpful in the prevention of macular degeneration, which is a leading cause of blindness among older people. Among other benefits, these nutrients are essential for the proper development of the baby.
Tuna is also a good source of iron, which helps fortify the blood cells. Iron is a strong antioxidant that boosts blood circulation and strengthens the body’s ability to handle stress.
Despite its health benefits, tuna is also rich in heavy metals such as mercury. The FDA recommends that pregnant women and young children avoid eating tuna. Those with chronic kidney disease should consult their physician before eating this type of fish.
Fortunately, there are ways to get your omega-3s without exposure to mercury. One of the easiest ways to do this is by using a fish oil supplement. Fish oil is mercury-free, so it’s a safe option.
Caloric density
Tuna is a nutritional powerhouse that is not only low in calories, but has numerous health benefits. It contains the essential vitamins and minerals, including calcium, selenium, and omega-3 fatty acids. Some varieties of tuna are also high in protein. This nutrient is best known for building muscle tissue, but it also offers the body with a backup energy source.
Aside from its protein content, other health benefits include the fact that it contains omega-3 fatty acids, which help reduce the risk of heart disease. Additionally, tinned tuna provides a convenient source of fatty acids and is a great addition to a healthy diet.
One of the more popular ways to prepare canned tuna is with a tuna salad. However, some versions of this dish contain ingredients that undermine the nutritional benefits of this fish. Besides the mayo, there are other ingredients to watch out for. For example, there are recipes that contain ingredients that are not beneficial for the body, like garlic and onions.
One of the healthiest types of tuna is the light version. The light version of this fish is much lower in mercury than its darker cousin. In addition, it is packed in oil instead of water, which increases its caloric density. You should only buy this kind of tuna if you have children or are pregnant.
There are many different kinds of tuna, and the caloric density will vary depending on which variety you choose. If you are looking for a quick and easy meal, consider a sub from Subway. Or try a sandwich made with whole wheat bread. This will provide a caloric density of 490 calories, plus an additional 162 calories from added condiments.
Another good option is a seared bluefin tuna steak. The calorie count on this sandwich will be higher than the average tuna roll, but the protein count will be comparable.
If you are considering a high calorie density meal, consider substituting the mayonnaise for fat free dressing. While regular mayo has a fat content of about 38 grams, a fat free version will offer you a mere 1 gram.
Mercury content
The mercury content of canned tuna has been increasing since 1991. In some cases, the concentration has gone beyond the standards set by the U.S. Food and Drug Administration.
There are several reasons for this. One is the fact that fish is a source of omega-3 fatty acids. Other reasons are water flow and fishing location.
Mercury is a poison that can be harmful to both humans and marine animals. It interferes with the brain and nervous system. Pregnant women are at especially high risk of mercury poisoning.
The FDA sets a limit of one part per million on the amount of mercury that can be consumed by children. While it is not a concern for infants, pregnant women should not eat tuna. Several countries have established more restrictive standards for food.
Although the mercury content of canned tunas decreased in 2015, the average level was not significantly lower than the level in 2009 or earlier years. Studies from the Toxicology Research Center have shown that the mercury content of fish and other food products is a serious health issue.
The highest mercury content was found in light tuna from Ecuador. The lowest was found in tunas caught in the U.S. and Brazil.
These findings are important because the consumption of tuna can be high. As with other foods, the mercury content in tuna depends on the species and fishing location. For example, larger predatory fish such as sharks, swordfish, and dolphins may contain high levels of mercury.
Some other species have relatively low mercury contents. However, some large fish can have mercury concentrations that are more than 10,000 times higher than the habitat they live in.
Tuna is one of the most common foods to include in a diet. Consuming the right amounts is important to maintain good health. If you are planning on eating tuna, start with small amounts and gradually increase your consumption.
It is also important to make sure your tuna is fresh. This is especially true for products that are imported to the U.S. Because of the large volume of waste in the aquatic environment, many products have been contaminated with toxic materials.
