He noted a number of useful properties, and tuna is famous for its special wonderful taste. European gourmets call it "sea veal" or "sea chicken", because tuna is practically devoid of the characteristic pungent fishy smell, and nutritional properties even superior. Another poetic name for tuna is "rose of the seas". So it is called because of the color of the pulp.

Let's see what benefits are hidden in tuna, why they love it all over the world and can there be any harm from this fish?

Nutritional value (per 100 g):

Essential vitamins (per 100 g):

Minerals (in mg per 100 g):

How is it used for weight loss

Slimming it is impossible choose canned food with butter, it is better to stay on fresh tuna. It is sometimes included in short-term, fast-food diets or fasting days... It is considered that optimal options slimming dishes are tuna salads.

Application in healthy and curative nutrition

Tuna dishes are regularly included in sports dietsbecause, thanks to its high content of easily digestible proteins, tuna helps to build muscle mass.

As already mentioned, the composition of the diets of patients diabetes mellitus and hypertensive patients also necessarily include tuna dishes.

How to choose tuna products

Usually in stores there are four options for tuna:

• fresh;
• frozen;

• canned in oil;
• canned in own juice.

The benefits, harms and features of choosing canned tuna

The least preferred tuna is canned in oil because it is too fat for healthy eating... If you are buying fresh fish, remember that the best season for this is from May to August... Do not take pieces that are brownish or discolored. The color of healthy fish ranges from pink to dark red.

When choosing canned tuna, check when it was produced and by what date it is good for food. There are also some ethical restrictions: it is recommended to buy canned food that is labeled "dolphinfriendly". This means that the fishing technology was not violated, the fish was not caught by poaching, and dolphins did not die when catching tuna.

How to store tuna products

Tuna meat can be stored frozen... Fresh meat must be stored in the refrigerator, after wiping off excess moisture, and it is recommended to use it within 1-3 days. Canned tuna stored in a dark, cool place during the expiration date, which must be printed on the package.

How to use correctly

It is often used as a main dish, supplemented with vegetables as a side dish. When frying tuna, it is important to remember that you do not need to fry it for long, about 1-2 minutes on each side, otherwise the fish will become tough!

When cutting tuna, you need to carefully examine the pulp and remove dark areas.

Harm and contraindications

Tuna is enough healthy product, and he has few contraindications:

• doctors forbid the use of tuna for patients with kidney failure;
• with caution, you need to eat the meat of large individuals, because mercury can accumulate in it;
• pregnant women should not eat tuna dishes (breastfeeding mothers too);
• children can eat tuna no earlier than from 3 years old;
• there are cases of individual intolerance to the product.

It is also worth remembering that excessive use the product may be harmful. Don't forget about a balanced diet!

Tuna is very tasty and healthy fish... It is almost impossible for him to find an equivalent analogue - he alone replaces a whole grocery store... Let's discuss healthy recipes for fresh and canned tuna in the comments!

Tuna today has become one of the most beloved and demanded seafood delicacies. The meat of this fish, which has a beautiful red color, is prized for its tender pleasant taste, complete absence of foreign odors and high protein content. Sea fish has a huge range of useful properties, but not everyone knows how to properly cook and store tuna, what are its benefits and harms.

Medicinal and beneficial properties

Thanks to a huge number vitamins, minerals and useful microelements tuna meat contributes to the enrichment of the body with enzymes and substances important for its work, and also serves for the prevention of various diseases.

• Due to the polyunsaturated fatty acids in its composition, tuna meat has a beneficial effect on the work of the heart and vascular system... Omega-3 and Omega-6 fatty acid reduce cholesterol levels, which prevents the development of heart attack and the possibility of thrombosis.
• With the help of this sea product, immunity is strengthened, since with it regular use the body produces antibodies that prevent various manifestations allergic reactions: dermatitis, skin rashes, redness.
• Meat contains a very important trace element for the body - selenium. It accelerates the cleansing of the liver from toxins and other harmful substances, which means that the work of the digestive and circulatory systems improves.
• The benefit of tuna is that it is able to prevent oncological diseases... The product contains enzymes that successfully deal with free radicals that activate the formation of tumors.
• Tuna activates brain activity, therefore, people engaged in mental work should consume this delicacy at least once a week.
• There are no carbohydrates in the chemical composition of meat, which makes marine product indispensable for people with diabetes.
• With osteoporosis and other changes in skeletal system, especially for the elderly, it is necessary to include this seafood delicacy in the diet.
• Due to the large amount of vitamin A, which prevents premature aging of the body, and vitamin B1, which normalizes metabolism, the product is indispensable for losing weight.
• Delicious and beautiful meat cheers up, therefore it is recommended to use it when nervous disorders and depression.
• Tuna normalizes the reproductive system in women and men.
• Tuna meat contains about 25% protein, which is quickly and completely absorbed by the body. This makes the product a favorite treat for athletes looking to gain muscle mass.

Tuna harm

Despite undoubted benefit sea \u200b\u200bfish, it can be fraught with danger. Tuna should be eaten with caution by people who are allergic to fillets of mackerel fish. In the presence of such a pathology, a seafood delicacy should be introduced into the diet in small portions, 20-25 grams each, and the reaction should be monitored.

When choosing a fish, do not flatter yourself by its size. Large fish becomes towards the end of life, and beyond long years many hazardous substances, in particular mercury, accumulate in her body, which harms the human body. Almost all long-lived inhabitants of the deep sea have the property of accumulating heavy metals. Together with algae, they absorb the smallest particles of methylmercury, which do not dissolve in water and are not excreted from the individual's body.

The presence of mercury in tuna meat makes the use of this product dangerous for young children, pregnant and lactating women.

Usually fish is canned in its own juice or with the addition of oil. Canned tuna retains all its beneficial features, but still a product that does not contain excess fats is more useful.

Canned tuna differs from fresh fish in calorie content. Nutritional value sea \u200b\u200bdelicacy in fresh is 134 kcal, for canned food in its own juice this figure is slightly lower - 96 kcal. The calorie content of canned food with the addition of oil is 200 kcal. The amount of protein and fatty acids in canned food is slightly less than in fresh product, but their number is quite enough to consider it beneficial for human health.

How to choose the right canned food

Tuna is one of those seafood products that, even after heat treatment, do not lose their beneficial properties. Salads and pates, sauces and snacks are made from canned tuna.

To choose really fresh and delicious canned food, you should pay attention to the following nuances.

• The jar should be flat, without seams and dents. Appearance jars are very important, since the presence of seams indicates the possibility of rust and damage to canned food penetrating into the container, and dents indicate a change in pressure, which is also not desirable.
• When choosing canned food, close attention should be paid to the date. It is squeezed out from the inside tin can at the time of filling the container with canned food. The presence of a stamp on the date of manufacture in the form of a barcode should alert the buyer.
• Full conservation of tuna occurs three months after immersion in the container. It is after this period that the fish is soaked in its juice and is completely ready for use. This means that the date of purchase of canned food should be three months later than the date of manufacture.
• The marking must contain the letter "P". This means "fish", otherwise anything can be in the bank.
• When shaking the can, no splashes of liquid should be heard. Conscientious manufacturer fills the jars with fish completely, adding only salt and pepper.
• The inscription "albacore" on canned food indicates that they are made from white tuna, the most useful and delicious, which is caught off the coast of Italy, Spain and Japan. Canned foods made from tuna caught in Thailand or around the Seychelles may contain dark meat.
• The Russian manufacturer makes canned food from a frozen product, so their quality leaves much to be desired.
• Tuna is a very large fish, so the manufacturer tries to put it in a jar whole piece... High-quality canned food should contain meat consisting of large fibers without a large number bones.

How to cook tuna

Dishes with the addition of tuna are good for blood vessels, heart and nervous system, improve eyesight and increase immunity, but only if the fish is properly cooked. Tuna meat is very dense and flaky, dries quickly, so it can be stored in the refrigerator for no more than 5 days, and even better, use it immediately after purchase.

Fresh fillets have a uniform pleasant reddish color, without dark spots. If the carcass is bought whole, it is better that its weight does not exceed 2 kg. The fish should have intact fins and smell of sea water.

Before fillet is cooked, it is cut into not too thick slices, rubbed with salt and pepper, or dipped in a marinade. After half an hour, when the meat is saturated with spices, you can start cooking.

In a skillet with hot vegetable or butter place fillet pieces and fry for 2-3 minutes on each side until formed golden crust... To make sure that the dish is ready, pierce a piece of fillet with a fork. The fish should stratify a little, and a light pink flesh will appear from the inside. This means that the dish is ready, you can start your meal.

Tuna fish, unique in its chemical composition, is natural pantry fast digestible protein, vitamins and minerals.

Tuna is a thermophilic ocean fish with very nutritious, beneficial and extremely hearty meat... Most often, tuna fishing takes place in the ocean latitudes, but such a fish can also be found in the Black, Japanese or Azov seas.

As a rule, fresh tuna is difficult to find in areas far from the sea and ocean coast, therefore it is most common in canned, chilled and frozen form.

A variety of dishes, including tuna, the benefits and harms of which have been sufficiently studied, are loved by many, and this product is extremely popular all over the world. Tuna has found a special place in Japanese, Mediterranean and Italian cuisine.

Vitamin composition

Tuna is extremely rich in vitamins and various minerals, saturated fatty acids and trace elements. Those who have tasted this at least once in a salad or delicious snacks nutritious fishknow about the beautiful tastefor which the product is famous. How is this ocean dweller useful? Besides that the nutritional value tuna - only 100 kcal, it is rich in 95% protein compounds. Protein, which is remarkable, is completely absorbed by the body, and this fish is deservedly considered a product of athletes.

This fish is also loved by nutritionists, because tuna, chemical composition which deserves special attention, effectively fights extra centimeters and helps to achieve a beautiful and toned body. It is indicated in the diet and is part of many dietary meals.

Tuna is rich following vitamins and microelements:

• B vitamins. Significantly accelerate metabolism, take care of the beauty of the skin, regulate energy metabolism and take care of the health of the digestive tract. In addition, B vitamins help reduce the body's susceptibility to stress, have a beneficial effect on the nervous system and stabilize sugar levels;
• Vitamin A. Helps to maintain eye health, is responsible for the beauty of hair, youthful skin and its elasticity.
  Calcium. Helps in the transmission of nerve impulses, affects protein synthesis and strengthens bone tissue... It acts as an excellent regulator for the nervous system and heart;
• Iodine. Responsible for normal work endocrine system, regulates energy metabolism and promotes the breakdown of cholesterol;
• Vitamin PP. Participates in protein metabolism, normalizes the digestive tract and pancreas. Excellently reduces blood pressure and takes care of eye health;
• Magnesium. Ensures normal glucose metabolism, reduces the risk of heart disease, helps to increase the body's resistance to stress;
• Chromium. Promotes the absorption of glucose, reduces blood pressure and regulates glucose and protein metabolism;
• Omega-3/6. Beneficial fatty acids help boost immunity, significantly prevent aging and superbly stimulate collagen production;
• Vitamin E. Effectively prevents aging, improves the functioning of the endocrine system, takes care of the youthfulness of the skin and its water balance.

Calorie content

Despite the fact that there are few calories in tuna, it perfectly satiates and prevents hunger. Fresh tuna, energy value which is only 100 calories, significantly outperforms canned fish of the same species. It has a bju ratio of 23.3-4.6-0, which makes it ideal option for lunch, snack or hearty dinner.

But bju canned tuna in its own juice is a little different: 21-1.2-0. Canned fish have less fat, since the least fatty parts of the fish are chosen for these purposes. Canning fish in oil is also possible. Tuna in oil, the calorie content of which reaches 197 kcal, has an individual ratio of proteins, fats and carbohydrates: 29.1-8.2-0. This option is the most advantageous in protein ratio, but also much fatter than fresh and canned in its own juice.

Perhaps you will be interested to know how the cod liver is useful and harmful. Read the details

Is Canned Tuna Healthy?

Most often in the store you can find exactly the kind of tuna in a jar, the benefits of which are not at all different from fresh fish. And what is the use of canned tuna? This form has all the same vitamins and minerals as frozen fish, only has a large percentage of fats and amino acids, if we talk about canned oil. It is not only useful, but also excellently suited as quick snack... All you have to do is mix a can of tuna with green salad and tomatoes - and delicious snack ready! But it's worth considering whether it is possible for nursing mothers or pregnant women to have such a fish, because tuna can accumulate mercury in its fibers.

What tips to follow in order to choose quality canned tuna - see the video:

Beneficial features

This fish has rich beneficial properties due to the storehouse of vitamins and microelements.

In particular, tuna has the following therapeutic properties:

• has a strong anti-inflammatory effect;
• reduces the risk of heart complications and diseases;
• improves eye function;
• stabilizes pressure;
• improves metabolism;
• prevention of oncological diseases;
• prevents aging;
• strengthens the immune system;
• removes toxins from the liver;
• fights depression;
• relieves rashes and rashes;
• improves brain function.

Why shouldn't pregnant women get tuna?

Is it worth including this fish in the menu for women in a position, and is it possible for pregnant women to have tuna, or can this product be harmful? Such fish is not at all recommended for expectant mothers and is undesirable in their diet, despite all the benefits of this wonderful product. A huge store of benefits cannot hide the fact that tuna contains mercury. IN big fish there is much less such substance than in small fish.

For an ordinary body, such a fish is excellent, especially for weight loss, as it will become good and useful source protein and acids. But with breastfeeding tuna is also undesirable. For the mother's body, mercury compounds are not dangerous, because they are in minimum quantity, but the baby can be harmed. Therefore, you should not include tuna in the diet during HW and pregnancy.

It will be more useful for expectant and young mothers to use flounder

Contraindications and harm

Why is tuna harmful and what contraindications can there be for the use of this fish?
In particular, it is undesirable:

• children under 3 years old;
• asthmatics;
• pregnant women;
• people with kidney problems;
• nursing mothers;
• allergy sufferers.

It is worth remembering that you should not eat such fish every day, but three times a week you can.

When daily use Mercury can accumulate, which in excess leads to:

• dizziness;
• sensory disorders;
• laryngeal edema;
• rashes;
• nasal congestion.

Features of use

There is a fish of this variety worth no more than 2-3 times a week and, best of all, at lunch or for lunch. This is due to its calorie content and the body's susceptibility to protein assimilation. You can also eat tuna in the evening, but only canned in its own juice, or chilled and further thermally processed.
It is combined with many components, in particular, with other seafood, fresh vegetables, and citrus fruits.

You can cook from this fish:

• steak;
• canned fish cutlets;
• salty cake;
• couscous with tomatoes;
• pasta;
• salads with vegetables;
• rolls;
• pickled fish;
• rolls.

Such useful fish definitely worth adding to the weekly menu. When choosing fresh fish, you should pay attention to the color and smell of the product. But in the case of a canned variety, it is worth studying the date and choosing meat pieces made in Spain, Japan or Italy. Keep ready meals from tuna costs no more than two days.

Similar materials

Tuna fish has specific benefits. But there is also special harm. So seafood is tricky and requires careful analysis.

Composition

A whole group of fish of the Mackerel family is called tuna.

The composition may differ slightly depending on which species the fish belongs to, raw or canned. Most people most often purchase canned tuna in their own juice. This product has approximately the same composition (per one jar - 185 grams).

The calorie content of canned tuna in its own juice is 191 kcal. This amount of the product contains:

• 42.1 grams of pure protein (for most people, this corresponds to 84% daily allowance);
• 190% of the daily intake of selenium;
• 110% niacin;
• 82% vitamin B12;
• 29% vitamin B6;
• 27% phosphorus;
• 14% iron;
• 11% each magnesium and potassium;
• 8% zinc;
• 7% vitamin B2.

Also, tuna contains:

• vitamins - B1, E, A, folates, pantothenic acid;
• trace elements - copper, calcium, manganese.

The presence of omega-3 fatty acids and antioxidants in the product is of great importance for health.

Beneficial features

Destruction of free radicals

The benefits of tuna for the human body are associated with the presence of substances in it that have antioxidative activity. As with any seafood red or color pink, in this fish there is. True, it is present only in wild fish. The farm cannot boast of its presence.

Selenium is another substance that is found in abundance in tuna for scavenging free radicals. By itself, this trace element does not exhibit antioxidative activity, but it is necessary for the biosynthesis of powerful internal antioxidants in the human body.

Since most serious ailments are based on negative impact on cells of free radicals, tuna as a product rich in antioxidants protects against many diseases.

Anti-inflammatory activity

Antioxidant not only destroys free radicals. They exhibit anti-inflammatory activity. Chronic inflammatory processes in the body are the second cause of many severe ailments from cancer to obesity. So the benefits of tuna, both canned and fresh, are again protection against a variety of ailments.

In addition to selenium and astaxanthin, fish contains another class of compounds that are important in reducing inflammation. These are omega-3 fatty acids.

Some other useful properties of tuna are shown in the table.

How does it affect weight loss?

Positively.

The benefits of eating tuna for weight loss are due to the fact that it is a low-calorie protein food with a high content of pure protein (42.1 grams per can). All protein foods useful for weight loss because:

• slow down the digestion process and reduce the level of the hunger hormone ghrelin (this makes it possible to reduce appetite and hide the total number of calories consumed during the day);
• speed up metabolism.

The additional slimming benefits of this fish are related to its antioxidant activity, which helps fight chronic inflammation in the body. It is the sluggish inflammatory processes that usually go unnoticed, and are, according to current scientific information, one of the main reasons for recruitment excess weight.

What is the potential harm?

It is widely known that tuna, whether fresh or canned, is not only beneficial but also harmful. And this harm is connected not with the fish, as such, but with the characteristics of the environment in which it lives.

Many people are afraid and contaminated with many poisonous compounds. But people are often more supportive of wild fish.

But the sad truth is that these days the world's oceans are polluted by heavy metals, primarily mercury. A feature of tuna is the ability to accumulate toxins in itself. heavy metals... Mercury is present in wild fish. It is a fact.

The only question is how much of this substance, how dangerous it is.

It is impossible to unequivocally answer these questions, since everything depends on the type of tuna, the place of its catch, and even on the age of the fish itself.

One thing is clear - you should not get too carried away with this fish. During pregnancy and breastfeeding, the amount of tuna consumed per week should not exceed 300-350 grams, or 2 cans. The same restriction exists on the inclusion of fish in a child's diet.

Can tuna be eaten raw?

The tuna is pure in this respect. But this does not mean that it cannot be contaminated with disease-causing bacteria. It can very well. It is much easier to get poisoned with raw fish, including this kind of fish, than the one that has passed heat treatment.

Moreover, when the meat of this fish is infected with pathogenic bacteria, it accumulates special kind toxin, which is extremely dangerous for humans.

Useful properties of tuna and contraindications for its use: conclusions

This fish is low-calorie product high in protein, antioxidants, omega-3 fatty acids, vitamins and trace elements.

Thanks to this composition, tuna helps prevent many serious ailments (cancer, atherosclerosis, Alzheimer's disease), strengthens the immune system and helps to lose weight.

Unfortunately, you cannot eat a lot of this fish today. Since it is caught in the ocean, it contains mercury in its composition. Farmer counterparts generally lack any health benefits, but are also capable of causing harm.

You need to be especially careful when using raw fish - possible severe, life-threatening, poisoning.

Tuna is a very healthy fish and delicious when cooked properly. We'll talk about fresh tuna a little below, but now the question is whether canned tuna is healthy, since most of this fish is consumed in canned food.
Regarding canned tuna, there are common opinions, they argue about its benefits, they talk about the dangers, let's find out in more detail about its pros and cons. This information will help you decide whether to eat this product, and in what quantities. And to whom, perhaps, it is completely contraindicated. By the way, very delicious recipehow to cook tuna in just 15 minutes - delicious and fast!

For many years, people have looked at tuna as the healthiest fish to eat. it great source many useful substancessuch as potassium, magnesium and selenium. Tuna contains high-quality protein with low fat content, omega-3 fatty acids, which are the most useful for us, vit.gr.V.

Recently, some studies have argued that many types of canned tuna can be harmful due to their high mercury content, which (in large quantities!) brings devastating effects on the body. Excessive mercury can lead to mental retardation and damage to the nervous system.

This is facilitated by air pollution due to emissions from factories and plants. In turn, all this stuff ends up in the ocean, and there are disappointing assumptions that by 2050 the pollution level will be 50/50.

However, there is no need to panic, and to exclude this useful fish from your diet, you just need to take a closer look at the information received and draw the appropriate conclusions. For example, it is not recommended to eat tuna for children and pregnant women. In general, there is still no scientific evidence that tuna is bad for us, so just use common sense in its use, and everything will be fine.

Doctors say that the danger from the high content of mercury in tuna is not at all great, and if you eat it 1-2 times a week, then it will bring much more benefits than harm. And, as you know, by reducing the amount of fish in their diet, people are more likely to get heart disease and die. Canned tuna can be eaten once a week without harm to health, especially if it is in its own juice, and not in oil.

Fresh tuna benefits and harms

Adults who eat tuna every day may experience the following symptoms:

• imbalance;
• sensory disorders;
• deterioration of the cardiovascular system;
• the risk of a heart attack increases.
• But, these symptoms go away almost immediately when you stop eating fish so often.
• In general, studies have shown that although high levels of mercury in fish are harmful, its benefits outweigh the harm, and if consumed in moderation, everything will be great with health. However, this applies not only to tuna, many fish are now defeated by this problem, these are our flaws in civilization.

In general, of course, it is better to use fresh tuna stewed, boiled, as sandwiches, salads, grilled, with teriyaki or citrus sauce, baked, or fried with a little processing.

The benefits of tuna

Omega-3s reduce the risk of heart disease, heart attacks and strokes, and promote brain development.
Tuna chosen as a meal instead of fatty meathelps you control your weight
Reduces blood pressureas it contains a lot of potassium.

How to enhance the health benefits of tuna

Tuna is useful for the elderly, since the presence of the most useful Omega-3 in it far exceeds the harm from mercury. Salads are especially useful where tuna combines with others. useful products in the form of vegetables, herbs and various sauces... Spinach, celery, cabbage, beans will bring benefits in such a salad. Use salad instead of mayonnaise olive oil, soy sauce, sour cream, add fresh dill, pepper, carrots. Use not white, but dark bread with bran as a base for sandwiches, and thus you will get an excellent healthy and tasty food... Instead of pasta, serve tomatoes, olives, parsley, onions, basil, chopped garlic, broccoli, parmesan with tuna and you will increase the benefits of the fish many times over.

It will be healthy and tasty to cook grilled tuna, drizzled with olive oil and lemon juice... It stores all of its excellent properties... By the way, it's healthier to eat small fishthan large individuals that live longer and, accordingly, accumulate more harmful substances.