• The Health Benefits of Tuna

    2011-10-28 / Category：Seafood / 评论关闭

    Sashimi TunaBrief History of Tuna

    Tuna was once considered by the samurai unfit to eat, and is now one of the most popular fish in Japan. It was in 1903 that a sardine shortage led to a cannery filling the cans with albacore, a species of tuna which had no commercial value.

    The health benefits of tuna include blood pressure lowering, coronary heart disease prevention, and Alzheimer’s disease prevention.

    Nutrients in Tuna

    Tuna is an excellent source of protein, and while some vitamin and mineral losses occur during canned tuna processing, the protein nutritive values are not dramatically changed. Tuna is an excellent source of the omega-3 fatty acidsEPA and DHA, protein, potassium, selenium, and vitamin B12. It’s a very good source of niacin and phosphorus.

    NUTRITIONAL HIGHLIGHTS
    Fish, tuna, fresh,
    yellowfin, raw    		 Nutritional value per
    100 g (3.5 oz)
    Energy 108 kcal (452 kj)
    Carbohydrates 0.00 g
    Dietary fiber 0.0 g
    Fat 0.95 g
    Protein 23.38 g
    Vitamin A 60 IU
    Thiamine (Vit. B1) 0.434 mg
    Riboflavin (Vit. B2) 0.047 mg
    Niacin (Vit. B3) 9.800 mg
    Pantothenic acid (B5) 0.750 mg
    Vitamin B6 0.900 mg
    Folate (Vit. B9) 2 mcg
    Vitamin B12 0.52 mcg
    Vitamin C 1.0 mg
    Vitamin E 0.50 mg
    Vitamin K 0.1 mcg
    Calcium 16 mg
    Iron 0.73 mg
    Magnesium 50 mg
    Phosphorus 191 mg
    Potassium 444 mg
    Sodium 37 mg
    Zinc 0.52 mg
    Manganese 0.015 mg
    A comprehensive breakdown of nutrients can be found in the Nutrition Database where this food can also be added to a meal planner.

    Tuna for Stroke Prevention

    In a study of 4775 adults 65 years or older (range, 65-98 years), the association between fish consumption and stroke risk was investigated. During 12 years of follow-up, participants experienced 626 incident strokes, including 529 ischemic strokes. Tuna and other broiled or baked fish consumption was inversely associated with total stroke and ischemic stroke, with 27% lower risk of ischemic stroke with an intake of 1 to 4 times per week and 30% lower risk with intake of 5 or more times per week compared with an intake of less than once per month. Fried fish consumption was positively associated with total stroke and ischemic stroke.

    Tuna for Blood Pressure

    An international study of 4680 men and women ages indicated that omega-3 fatty acid intake (largely from fish) could be beneficial in preventing high blood pressure levels.

    Tuna for Cardiovascular Disease Prevention

    Several studies and clinical trials have provided strong evidence that modest consumption of fish or fish oil (1-2 servings/wk of oily fish, or approximately 250 mg/d of EPA+DHA) substantially reduces the risk of coronary heart disease death.

    Tuna for Alzheimer’s Disease Prevention

    Data collected in a study on the dietary intake of EPA and DHA fatty acids from fish concluded that moderate fish consumption could postpone cognitive decline in the elderly.Another study demonstrated that a diet high in fish is associated with better cognitive performance in the elderly.In the Cardiovascular Health Cognition Study, consumption of fatty fish more than twice per week was associated with a reduction in risk of dementia by 28%, and Alzheimer’s disease by 41% in comparison to those who ate fish less than once per month.

    A prospective study was conducted to examine whether fish consumption and intake of different types of n-3 fatty acids protect against Alzheimer’s disease. Of the 815 participants, aged 65 to 94 years, who were initially unaffected by Alzheimer’s disease, a total of 131 sample participants developed Alzheimer’s disease. Participants who consumed fish once per week or more had 60% less risk of Alzheimer’s disease compared with those who rarely or never ate fish. The study concluded that dietary intake of n-3 fatty acids and weekly consumption of fish may reduce the risk of incident Alzheimer’s disease.

    While it is not known exactly why fish is protective against Alzheimer’s disease, the secret may lie in the high content of omega 3 fatty acids in fish. These fish oils may stabilize phospholipid concentrations in the brain membrane and may influence neurotransmitter function. Several epidemiological and animal studies have supported a protective role for omega 3 polyunsaturated fatty acids and suggested that they have a positive effect on learning and memory.

    Tuna for Cancer Prevention

    In a prospective study of 61,433 women it was suggested that consumption of fatty fish such as tuna could reduce the occurrence of renal cell carcinoma (kidney cancer).Preliminary studies have shown that fatty acids present in fish inhibit the growth of breast cancer, and the Oncology Department at St Thomas’ Hospital in London has proposed that premenopausal women over the age of 40 years who are shown to be at increased breast cancer risk supplement their diet with omega-3 fatty acid rich fish.

    Tuna for Macular Degeneration Prevention

    The results of a study have demonstrated that omega-3 fatty acid intake and fish consumption is associated with a reduced risk of age-related macular degeneration.A high dietary intake of Omega-3 fatty acids is also associated with a decrease in dry eye syndrome.

    Tuna for Arthritis

    There is evidence from double blind, placebo-controlled clinical trials that the increase of dietary omega-3 fatty acids supplied as fish oil can have beneficial effects in rheumatoid arthritis.

    Glycemic Index of Tuna

    In a study to determine the estimated glycemic index (GI) of various foods, it was concluded that tuna has a GI of 0.

    Cautionary Notes Regarding TunaCanned Tuna

    Large predatory fish such as tuna have the highest levels of mercury contamination, which is a known developmental neurotoxicant. In government food safety tests, canned albacore or white tuna, in addition to fresh or frozen tuna steaks, was found to have significantly more mercury than the canned chunk light tuna. Pregnant women, women of childbearing age, nursing mothers and young children should avoid fish with high levels of mercury. A guide to mercury levels in tuna can be found in our mercury caculator.

    Bluefin tuna, which is prized for its use in Sushi, is facing extinction due to over fishing, and for this reason alone should be avoided.

    Although most manufacturers display a “dolphin friendly” label on their cans, long line tuna fishing is undiscriminating, and the bycatch includes sharks, turtles and albatrosses.

    Some canned tuna contains MSG.

     
    References:
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    2. Benders’ Dictionary of Nutrition and Food Technology.
    3. USDA National Nutrient Database for Standard Reference.
    4. Institute of Food Technologists, Jan/Feb 1983. v. 48.
    5. Wolk A, Larsson SC, Johansson JE, Ekman P. Long-term fatty fish consumption and renal cell carcinoma incidence in women. JAMA. 2006 Sep 20;296(11):1371-6. PMID: 16985229.
    6. Stoll BA. N-3 fatty acids and lipid peroxidation in breast cancer inhibition. Br J Nutr. 2002 Mar;87(3):193-8. PMID: 12064327.
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    8. Nurk E, Drevon CA, Refsum H, Solvoll K, Vollset SE, Nygrd O, Nygaard HA, Engedal K, Tell GS, Smith AD. Cognitive performance among the elderly and dietary fish intake: the Hordaland Health Study. Am J Clin Nutr. 2007 Nov;86(5):1470-8. PMID: 17991661.
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    14.PMID: 16275829. Huang TL, Zandi PP, Tucker KL, Fitzpatrick AL, Kuller LH, Fried LP, Burke GL, Carlson MC. Benefits of fatty fish on dementia risk are stronger for those without APOE epsilon4. Neurology. 2005 Nov 8;65(9):1409-14.
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