I think Tuna Fish is nutritionally exceptional! It’s obviously famous for being high in protein (26g protein/100g fish), BUT it’s also low in saturated fat (0.2g/100g fish), almost calorie-free (116cal/100g fish), and is packed with minerals like;
– selenium (immune boosting, anti-carcinogenic),
– magnesium (conditions muscle & nervous system, strengthens bone, regulates blood sugar & pressure),
– niacin (lowers LDL cholesterol, improves circulation, & is an anti-diabetic),
– phosphorus (stimulates energy, synthesises proteins/fats/carbs & regulates bodily fluids),
– vitamin B (converts carbohydrates into glucose, regulates the nervous system, reduces the risk of depression/stress, helps maintain a healthy digestive system, protects against heart disease, essential for healthy repair of skin/hair/nails), and
– omega-3 essential fatty acids (heart-healthy, renders blood clots less likely, reduces inflammation, helps prevent/control high blood pressure). It’s also an exceptionally economical option (at c. £2 for a 200g can), is quick, easy and pre-portioned into convenient sizes!
N.B. because of the high levels of naturally-ocurring mercury in tuna fish it’s recommend that one should consume maximum 2.5 cans of light tuna a week (each can contains 0.12 parts per million of mercury). Yellow-fin contains more mercury, c. 0.3 parts per million. If you’re pregnant, avoid mercury! Also I’d recommend canned Tuna in Spring Water rather than brine / olive oil, as this lets you reduce the sodium content, and the amount of oil.
In my super-salad pictured above, alongside 150g of light chunk tuna, I’ve thrown in some organic;
– watercress (bursting in vitamin C and E for immune health, calcium for bone strength, and iron for blood-oxygenation & energy)
– spinach (rich in niacin and zinc, dietary fibre, vitamin A / C / E / K, thiamin, riboflavin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese – for ULTIMATE health!),
– rocket (rich in vitamins B & K, folic acid, iron, calcium and magnesium, all of which are great for bone health), plus grated carrot, avocado and cherry tomatoes. A bit of basil pesto and extra virgin olive oil seals the deal!