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10 Reasons For Eating More Tuna

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Eat More Tuna

For many years now we have been getting consistent messages from the medical profession to increase our intake of tuna in our daily diet. The reasons have been varied, but the message has been consistent - eat more tuna!

Recently, I was advised by my doctor that I needed to lower my cholesterol level and tuna was one of the first things he mentioned in terms of the foods I should be eating. While my cholesterol level is in the accepted range (just!), the bad cholesterol levels are two thirds more than the good cholesterol levels, so a change in diet is definitely called for.

So this got me thinking... I know tuna is good for me because I keep hearing that it is... I have often heard it being referred to as 'brain food', but have never really thought about what that means or why it is called that. I have also heard that it is rich in nutrients and omega 3 fatty acids, but I couldn't tell you what that means for the likes of you and me.

So, I have decided that in my quest to lower my cholesterol levels to a more acceptable range, I need to learn more about the food I eat and seeing that tuna is going to play an important part in that, I need to find out exactly why tuna is good for me. This is what I have learnt...

Reason #1 ~
Tuna is a
great source of
protein

Rich in Protein

Important for our bodies

Tuna is an excellent source of protein - which is an important nutrient used by the body for its own growth and maintenance. It is the building block of all cells in the body, including hair, nails, skin, muscle, blood and internal organs.

Protein plays an important role in our fitness, particularly in regards to sports and exercise. It fuels our metabolism, maintains muscle tone and repairs damaged tissue and helps us to burn fat.

This reason alone makes tuna high on my list of foods to eat more of from now on!!

Reason #2 ~
Tuna is
LOW in calories

Low in Calories

Who doesn't want to eat foods low in calories?

The great news is that tuna is low in calories. The number of calories is dependent on the type of tuna, but as an example, raw yellowfin tuna has 108 calories per 100 grams (or 3.5 oz).

The additional calories come from what we put with tuna - one of my favourites is tuna and mayonnaise on a sandwich. This increases the calorie count, so be sure to use a low-fat mayonnaise so as not to counteract the low calories in tuna.

Low in calories - what other reasons do I need to eat more of these great tasting food?

Reason #3 ~
Tuna is a
great source of
Vitamin D

Rich in Vitamin D

Another big plus for tuna

Tuna is an oily fish, which means that is a rich source of Vitamin D, along with other foods such as meat, mushrooms and eggs.

Vitamin D is important for:
~ reducing inflammation
~ boosting the immune system
~ reducing the risk of cancer
~ reducing the risk of cardiovascular disease
~ the healthy growth of bones by maintaining calcium levels and promoting calcium absorption

Another big tick for including more tuna in my diet!

Tuna - Love it or Hate It?

Where do you stand on the great tuna debate?

Do you love tuna?

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Yes, yes, yes - I love eating tuna!

sherry panes says:

we buy tuna fresh and when in cans we only go for the American Tonno by Rosa Products. the other canned tuna are not as good. also you get different flavors from Tonnino. tuna is gooooooooooooooood.

charles says:

very much

Laura Jane says:

LOVE TUNA!!!

Swisstoons says:

Funny thing is, canned tuna tastes not much like fresh tuna...but I love them both.

Joan4 says:

Love it! And we eat it often!

Ewwww... can't stand it!

Ariel says:

It's tough to chew, bad to taste, and smells like cat food. Besides that, I just hate all seafood.

LissaKlar says:

Cucky - I'm around babies too much!

oztoo says:

I know it's supposed to be good for us but I really hate it.

ohcaroline says:

I can take it or leave it. I don't eat it very often. I just don't have a strong taste for it.

tssfacts says:

Tuna isn't my favorite fish to eat. I think its because when I was on weight watchers back in the "dark ages" that was all we could eat. I do eat it from time to time though.

 
view all 32 comments

Reason #4 ~
Tuna is a
great source of
omega 3 fatty acids

Omega 3 Fatty Acids

Good for the heart and so much more!

There are a wide range of benefits of having omega 3 fatty acids in our diets and tuna is an excellent source of these fatty acids.

A few of the benefits include:
~ preventing high blood pressure
~ reduces the risk of cardio-vascular disease
~ may reduce renal cancer and breat cancer
~ reduces the effect of age-related macular degeneration
~ has beneficial effects for those suffering from rheumatoid arthritis
~ reduces cognitive decline in the elderly, including reducing the risk of dementia and alzheimer's disease

So eating tuna is good for the heart and the mind, and that's just for starters!

Reason #5 ~
So many options,
too little time

So Many Choices

The options are endless!

One of the great things about tuna is that it is very versatile and can be cooked and eaten in many ways.

Below is the recipe for tuna cakes served with a summer salad, with more recipes to follow in the near future
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Great Tuna Recipes

For more tuna in your diet

Looking for different ways on including more tuna in your diet, then why not look at the great ideas in these cookbooks?
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Reason #6 ~
Tuna is a
good source of
Vitamin B6

Vitamin B6

Good for your body and mind

There are a number of benefits that can be attributed to the benefits of Vitamin B6 in our diets:

~ reduces the risk of heart disease
~ may alleviate carpal-tunnel syndrome
~ may reduce the risk of depression
~ enhance the ability to remember dreams
~ has been used to help with nausea and vomitting in early pregnancy

There are also preliminary studies looking at the effect of Vintamin B6 intake on Parkinson's disease, autism, ADHD and colon cancer. These studies have shown a positive effect of Vitamin B6, however further studies are required to replicate these findings.

Even more reasons to include more tuna in my diet!

Reason #7 ~
Tuna is a
good source of
selenium

Selenium

A healthy heart

Some of the health benefits for the intake of selenium include:

~ a healthy liver
~ reduces the risk of heart disease
~ prevents the occurance of cancer
~ may reduce the risk of hashimoto's disease

A healthy heart is good enough reason to eat more tuna!

Why do you eat tuna?

Share your reasons with us

It has become so obvious there are numerous benefits to eating tuna. And the benefits are growing as more studies are being undertaken. While we love eating food which tastes absolutely delicious, we often eat food we don't particularly like because of its benefits for our health.

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Reason #8 ~
Tuna's
Glycemic
Index (GI)

Glycemic Index (GI)

Low GI = wonderful

The great news is that tuna has a Glycemic Index (GI) of zero... yes, that's right... zero!!

The Glycemic Index is a measure of the effects of carbohydrates on blood sugar levels carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. The lower the GI, the better it is for you.

SO, another great reason to eat more tuna!

Reason #9 ~
Tuna is
low in
cholesterol

Low in Cholesterol

A big winner!

The number one reason for me becoming interested in the health benefits of tuna - not only is it low in cholesterol but it also helps to lower the triglyceride content to normal (and healthy) amounts.

Triglycerides are a type of fat that is carried in the bloodstream. In normal amounts, triglycerides is a major source of energy and important for good health. High levels of triglycerides contribute to high cholesterol.

What more could you ask for from great tasting food?

Reason #10 ~
Tuna tastes
GREAT!

Tastes Great!

Most importantly, it's delicious

I just love the taste of tuna...

~ tuna salad
~ tuna pasta
~ tuna sandwiches
~ tuna and rice
~ tuna steaks
~ tuna sashimi, dipped in wasabi and soya sauce (this is absolutely divine and the tuna has to be fresh)

Raw or cooked, canned or fresh, it just tastes great!

RocketMom's Lenses

Session 12 ~ Week 2

This page was created as part of a RocketMoms challenge. Here are just a few of my favourites as well as the RocketMoms Monsterboard to see all the amazing women involved in RocketMoms!
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Reasons for Eating More Tuna

Have I convinced you to eat more tuna?

Do you know of other great health benefits to eating tuna? Do you have a favourite recipe or way of eating tuna? We would love to hear from you!

  • itsmuzza2011 May 30, 2011 @ 9:23 am | delete
    finely chopped onions sweetcorn salt pepper a pinch of cayenne homemade mayo on crusty bread for a quick butty or mixed into my favourite pasta for a meal , yum yum, great lens
  • Joan4 May 18, 2011 @ 12:01 pm | delete
    Another great thing about cans of tuna -- they do not need to be refrigerated, so they are always available in the pantry for quick meals!
  • Tipi Mar 7, 2011 @ 9:22 pm | delete
    Its good to hear I'm on the right track eating and enjoying tuna, its a favorite of mine and I often have a tuna sandwich for breakfast. With your 10 Reasons for Eating More Tuna, I'll enjoy it even more.
  • seashell2 Feb 6, 2011 @ 9:06 pm | delete
    Great lens... love tuna at least once a week at our house! :-)
  • JoyfulPamela Feb 5, 2011 @ 6:27 am | delete
    Wow, I had no idea it tuna had so many benefits! Since I am working on improving my diet plan this year, also, I will add more tuna to it. Thanks! =D
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Sources of Information

Elements4Health
Gives an overview of the health benefits of tuna, including its nutritional value
The World's Healthiest Foods
The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.
Benefits of Tuna
Since times immemorial, the benefits of tuna fish have been known to human civilization. Read on to know all about the health benefits of eating tuna.
Health Benefits of Eating Tuna
A list of the health benefits of eating tuna
NaturalFoodBenefits
Outlines the main health benefits of eating tuna
Tuna Consumption and Health Benefits
Provides a brief overview of the benefits of eating tuna
Tuna on wikipedia
An overview of Tuna
Vitamin D on wikipedia
Information of Vitamin D, including sources and health benefits
Vitamin B6 on wikipedia
Information on Vitamin B6 including sources, functions, preventative roles and therapeutic uses
Selenium on wikipedia
For all you need to know about selenium

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