Tuna

tuna Tuna is a group of saltwater fish from the Scombridae family. Known as fast swimmers, tuna can swim at speeds up to 45 mph. The ability of tuna to swim so quickly is the reason why the flesh is pink to dark red in color. The color of tuna is caused by the fact they use a high amount of myoglobin when avoiding prey, requiring short bursts of energy instead of long and consistent movement through the water. Tuna is a very important commercial fish, being a popular fish in sushi restaurants as well as in canned form in the supermarket. With this said, there are many types of tuna to choose from including bigeye, Bluefin, albacore and skipjack. Tuna consumption has increased dramatically in the last twenty years, leading to a lower quality catch in all corners of the globe. With this said, you should always be careful when buying tuna from the grocery store, making sure to buy fish which is bright in color and neutral in terms of smell.

Key Nutrients

Tuna provides a high amount of omega fatty acids, a positive source of triglycerides. High in vitamin and mineral content, it is also an excellent source of essential amino acids including Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

Health Benefits

Essential amino acids provide the necessary building blocks for protein growth and development. This tends to promote healthy tissues and reduces the risk of certain cancers.
Omega Fatty Acids – Omega fatty acids are unsaturated fatty acids which help reduce the risk of stroke and promote healthy heart and circulatory functions.

Season

Being a seafood, tuna can be found in most supermarkets or seafood stores year round.

Nutrition Information

Per 100 grams:

Calories (cKal): 122
Protein (grams): 19.83
Total Fat (grams): 4.17
Carbohydrates (grams): 0
Fiber (grams): 0

Buying and Storing

When buying tuna, make sure the flesh of the fish is bright in color and does not smell like ammonia or the sea. When storing at home, store the fish in a sealed container lined with paper towel for up to two days.

Best Way to Add to Diet

Tuna can be served both raw and cooked. While the most common way to serve tuna raw is by means of sushi, try chopping some raw tuna and making a salad with avocado and watermelon. For cooked tuna, rub the outer surface with coarsely chopped black pepper, then sauté the fish until well done on the outside and raw in the center. Grilling the tuna with the preparation works equally well.