It can be grilled; it can be fried; it can be baked; in a soup, stew, salad or even canned. Tuna, one of the healthiest seafood options you can ask for employs people in the thousands and rakes in an annual revenue in the hundreds of thousands of cedis. It is no wonder that demand for this delicacy got so high that Ghana had to introduce the closed season policy back in 2002. This helped with population control of all marine life, reducing the risk of driving them to extinction. The move was rehashed by the UN who instituted World tuna day (2nd May) back in 2016.
Tuna is often described as a zero-waste food. This means no part of the fish goes to waste; the oval is used as animal feed and oil extracted for aquaculture. The meat itself contains nutrients that evidence suggests can contribute towards managing diabetes, keep bones and organs healthy and improve mood.
As valuable as this healthy alternative to other land-based sources of protein is, it is important to remember that fresh tuna should be kept away from pregnant women. This is because tuna feed on smaller fish which may be contaminated with mercury. Pregnant women who are exposed to foods with high levels of mercury can deliver babies with conditions such as cerebral palsy. Canned tuna is fair game though since the processing removes the danger at the loss of fatty acids.
Even with the dangers presented by eating tuna in excess, it remains one of the healthiest sources of protein you can find on the market. Below are 5 reasons why you should include tuna in your diet at least once a week.
- Tuna helps your blood and heart functions: High levels of Omega-3 fatty acids and potassium in this aquatic predator mean fewer problems in relation to blood flow and heart pumping. Iron and vitamin B which are found in tuna also strengthen the blood itself meaning less clogged arteries and reduced risk of suffering a stroke.
- The perfect weight loss recipe: By including some tuna in your diet, your hunger remains sated for longer, meaning you are eating less and as a result, shedding weight without having to hit the gym.
- Improves your immune system: Manganese, zinc, vitamin C, selenium; all these are antioxidants found sSin tuna. These antioxidants give your body the extra kick it needs to solve cellular level problems before they become illnesses.
- Better eyesight: Tuna has high levels of Omega-3 fatty acids which prevent macular degeneration and the associated damage to eyesight.
- Affect the brain and your mood: Everybody knows omega-3 fatty acids improve cognitive functions. What you may not know is that combined with selenium which is also found in tuna, together can reduce anxiety and depression