Tuna is a basic yet adaptable store-cupboard staple that may be combined with mayonnaise and served in a sandwich, swirled into a pasta dish, or dolloped on a baked potato.
It should come as no surprise that salmon is the most popular fish in the UK.
Additionally, sales of tuna have increased dramatically over the past two years despite several concerns about overfishing and elevated mercury levels.
The demand for the canned fish has increased dramatically over the past two years, according to data supplied by Tesco. Sales have increased by over 18%, or more than two million kg.
Tesco’s buyer of canned fish, Lee Bannerman, claims that a new generation of health-conscious people on social media is primarily responsible for this rise.
“One of the reasons tuna remains such a popular food is that it is convenient, affordable, and versatile while still being nutritionally dense,” explains Carole Symons, a nutritionist at Leon restaurants.
“It provides a simple method for many people to boost their protein intake without depending on highly processed foods.”
How healthy is tuna, then, and should we be worried about consuming too much of it?
Since World War II, tuna has been a mainstay of British cuisine.
What makes tuna so unique?
Actor Robert Pattinson from Twilight recently acknowledged that he loved tuna so much that he would eat it right out of the can.
Tuna is high in vitamin D, which is essential for strong bones and muscles, and selenium, a naturally occurring antioxidant that strengthens the immune system, despite its salty odor and association with cat food turning off some people.
Additionally, it provides potassium for heart health, iron for healthy blood, and omega-3 fatty acids that promote brain function, control inflammation, and maintain healthy cells.
Tinned tuna in brine or spring water provides roughly 110 calories, less than 1g of fat, and 25–30g of protein per 100g. The protein content is the same if it is canned in oil, however it contains 160 calories and roughly 6g of fat.
For a balanced diet, nutritionists typically advise low-calorie protein sources.Furthermore, a can is probably not going to cost you more than a pound.
Is fresh tuna healthier than canned tuna?
About 90% of canned tuna sold in the UK is skipjack, sometimes known as “tuna chunks,” and is typically sold in brine, oil, or spring water.
White tuna, often known as albacore and sometimes referred to as tuna steaks, has slightly more mercury but more omega-3 fatty acids than skipjack. It is renowned for having a light buttery flavor and a firm, meaty texture.
Fresh tuna has some additional health advantages, but canned tuna is typically more popular due to its low cost and extended shelf life.
According to Dr. Carrie Ruxton, a dietitian and co-founder of SALT St Andrews gym, “the canning process squeezes out the natural oils – rich in DHA and EPA which are fats linked to brain and heart health – and often adds vegetable oils or brine which are less healthy.” The two most popular tuna brands in the UK are John West and Princes, though most supermarkets also sell their own variety.
The meaty texture and high concentration of heart-healthy omega-3 fatty acids, together with vitamin D and B vitamins, make fresh tuna, including yellowfin, bigeye, and bluefin, highly valued.
Bigger predatory species, including bigeye and bluefin, are heavy in mercury and other contaminants, but they are also rich in good fats—more on this later.
Tuna must be heated twice during the canning process in order to separate the meat from the bones and to sterilize it before the can is sealed.
Heat-sensitive B vitamins may be harmed by this process, but a respectable quantity is still present, and vitamin D and mineral levels largely stay the same.
According to Ms. Symons, “canned tuna can sometimes be the more practical and accessible option, which may help people consume more protein and less ultra-processed food overall.”
Is it possible to eat tuna every day?
Nutritionists and medical professionals continue to disagree on the frequency of tuna consumption.
Mercury is the primary cause for concern. Because of its place in the food chain, where it absorbs mercury from smaller fish and crustaceans, tuna has comparatively high levels.
Methylmercury toxicity, which damages the brain and nervous system, can result from over eating. Adults may experience tremors, tingling, and memory issues as a result. Because it might affect neurological development, it is particularly dangerous during pregnancy and early childhood.
According to Dr. Ruxton, “it’s not advisable to eat fish species like tuna every day because they can pick up contaminants.” However, if you consume fewer than four 140g cans per week, you shouldn’t be concerned.
At least two servings of fish each week, including one oily fish, are advised by the NHS. Canned tuna does not qualify as an oily fish since most of the oil is removed during manufacturing, but fresh and frozen tuna do.
No more than four cans or two tuna steaks should be consumed each week by expectant mothers or those attempting to conceive.
For healthy individuals, there isn’t a set limit, but doctors advise diversity. Two to three portions of lower-mercury tuna per week, along with other fish like sardines, salmon, and anchovies, is a reasonable recommendation, according to nutritionist Ms. Symons.
Dr. Ruxton recommends marine omega-3 supplements made from fish or algae for vegans.
Brine, oil, or spring water?
Typically, canned tuna is packed in oil, brine, or spring water; the primary distinctions are based on nutritional value and taste.
The lightest option is tuna in spring water. It is still the best option for diets low in calories, but draining it eliminates some of the water-soluble omega-3s.
This is the best choice for recipes like pasta casseroles, tuna melts, and classic mayonnaise-heavy tuna salads when you intend to add a creamy dressing anyhow.
While tuna preserved in sunflower or olive oil has the largest calorie and fat content, tuna preserved in salty brine has calories comparable to spring water but more sodium, which can cause hypertension.
Because the healthy fats don’t dissolve in the water, draining oil-packed tuna preserves its natural omega-3s better than draining water-packed tuna.
Bette Midler is well-known for her tuna salad with seven ingredients.”To begin with, you must utilize tuna in oil. In a 2000 interview, she declared, “Screw this tuna in water stuff.”
This works best when eating it alone with crusty bread or in recipes where the oil may be a feature, such as Mediterranean pasta or Nicoise salad. Olive oil-packed tuna is considered to be the most flavorful.
Does tuna lower cholesterol?
Tuna can be incorporated into a diet that is cholesterol-conscious and is typically seen as a particularly heart-healthy option.
Depending on the species and preparation, it has a moderate amount of dietary cholesterol (usually between 30 and 50 mg per 100g), however medical experts agree that dietary cholesterol has a considerably lesser effect on blood cholesterol levels than saturated fats.
Choose tuna packed in spring water or brine rather than oil to keep your tuna recipes low in cholesterol, and watch out for high-fat condiments like regular mayonnaise.
What goes well with tuna?
Experts advise combining tuna with avocado, leafy greens, and whole grains to maximize its health advantages by adding fiber, carbs, and beneficial monounsaturated fats.
These combinations produce a perfectly balanced, satisfying lunch that improves your daily nutrition because tuna is a lean, high-protein fish.
According to Ms. Symons, eating tuna in a Mediterranean-style meal is healthier than using it in overly processed sandwiches or refined pasta meals.
