Discreet and often sold in cans, tuna remains a key food that we would be wrong to do without. The proof in 6 health benefits.
The National Food Safety Agency (ANSES) recommends eating fish twice a week, alternating fatty fish – such as sardines or mackerel – and lean fish. And among the lean fish, which do we find? Tuna ! Tasty, generous and fun, it goes well with all sauces, from salads to quiche, not to mention its key role as an aperitif in spreads. In short, a fish that appeals to the whole family. But if tuna has every interest in joining our weekly menus, it is not only for its taste qualities, it is also and above all because it is excellent for health, and on several levels. Discover its benefits.
By providing us with protein, tuna provides us with energy
The recommended daily nutritional intake for an adult can be summarized as follows: we should eat between 45% and 50% carbohydrates, 35% to 40% fat and 15% protein. And if the proteins show a small score here, nay: they are essential for our body since they take care of our tissues and our muscle cells. Without them, we would be “raplapla” and we would lack vitality! This is why it is essential to eat proteins, especially since they are actually chains of amino acids; and that our body does not synthesize all the amino acids it needs on its own. Thus, among the twenty amino acids essential to our body, there are 9 so-called essential amino acids, that is to say that they must imperatively be provided by the diet. And, very good news, tuna contains these 9 essential amino acids.
100 grams of Petit Navire tuna provide you with 25 grams of protein, enough to cover more than half of the recommended daily allowance – a woman weighing 55 kilos, for example, should eat 44g of protein daily – and provide essential amino acids for your fitness ! What more ?
Tuna is good for our hearts
Omega 3s are nutrients that belong to the lipid family. There are three types of omega 3, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Two “good fats” found in tuna and which have the particularity of protecting the cardiovascular system! But how do omega 3s manage to do so much good for our hearts? Quite simply, they lower bad cholesterol levels. This is responsible for the solidification of the arteries and blood vessels. Thus, studies tell us that the regular consumption of tuna, as part of a balanced diet – we will avoid eating foods likely to increase the level of bad cholesterol, such as butter or cold meats – would help reduce the risk. mortality from cardiovascular disease.
A tin of canned tuna with 100 grams of tuna will provide 97 milligrams of EPA and 108 milligrams of DHA, knowing that from 250 milligrams of EPA and DHA per day, omega 3 contributes to normal heart function. And all this, while pleasing his taste buds, thanks to the thousand and one recipes based on this fish rich in taste!
A little tuna… and good Sudoku results!
The qualities of omega 3 do not stop there! These nutrients are known to benefit our brain. Why ? Because this organ harbors omega 3, proof that it needs it! Their role ? Feeding our neurons: omega 3s are real “stepping stones”, that is to say they reinforce “synaptic plasticity”, the synapses being the contact zones between neurons. To schematize, let’s say that when information circulates, it passes from neurons to neurons, and the more our synapses are flexible and “bouncing”, the more information advances.
Thus, omega 3 are good for cognitive function and they would boost our memory. Through diet, we can ensure our minimum physiological need, which is set at 250 milligrams per day of DHA and EPA for an adult.
Tuna is made up of vitamins that give us peach
Tuna provides us with vitamins, namely vitamin D and vitamin B12. The first is well known, it is the “sunshine” vitamin. But a lack of light quickly arrived. And if it is essential to turn to vitamin D, it is because it participates in the assimilation of calcium, which is good for our bones, and phosphorus, essential for the good health of our bones and of our teeth. We need 15 micrograms of vitamin D per day and 700 milligrams of phosphorus per day. Thanks to its vitamin D and phosphorus content (5.08 and 155 milligrams per 100 grams, respectively), tuna in brine is excellent for the bone system.
Vitamin B12 is involved in several functions of the body, it is a true all-purpose vitamin: it plays a role in our immune system and our nervous system. 100 grams of tuna contain 2.56 micrograms of B12 vitamins, knowing that it is recommended to consume between 2 and 3 micrograms per day. Not to mention that for a good mood shoot, nothing like a tasty meal. Here again, the tuna responds present!
Tuna is a great antioxidant
Tuna is rich in selenium. But who is this selenium, which does not run in food and which is mainly found in Brazil nuts and in… tuna? It is a trace element with an antioxidant character, that is to say it protects our cells against what is called oxidative stress. And oxidative stress corresponds to an imbalance between the amount of anti-oxidants (which are good for us) and free radicals (molecules which contain oxygen and are therefore “nasty”). In short, there is oxidative stress when the amount of free radicals is excessive and the anti-oxidants can no longer fight them and protect us. This oxidative stress can be at the origin of cardiovascular diseases, certain cancers, certain degenerative brain diseases (Alzheimer’s disease, Parkinson’s disease, multiple sclerosis)… Eating selenium, we say yes!
In 100 grams of natural tuna, we find 305 micrograms of selenium, knowing that per day, we must eat 1 microgram per kilo (a person of 70 kilos will eat 70 micrograms at least).
A slimming ally called tuna
To lose weight or stay in shape, it is recommended to eat protein and healthy fats. You see the tuna coming: it is ideal when you watch your line. And if it is a real source of protein, it is not only because it provides us with essential amino acids for our body, it is also because it contains little fat (1 gram per 100 grams of product). Its protein intake is therefore perfect.
We add to this that proteins generate a rapid feeling of satiety: they are, in other words, nourishing. Another good point for the tuna, which invites itself with pleasure in our salads, our light quiches, or in toast, and allows you to opt for nice aperitifs without feeling guilty! So, are you ready to indulge yourself while doing your body good?
For more Petit Navire recipes, it’s here.
Other healthy and gourmet recipes to consult there.
This article was produced in partnership with Petit Navire