Tuna is not a fish, but a tribe of large fish that live in deep water. The tribe includes 5 genera - Altonus, Palamuda, Atonus, Tunit and Tunis. Of which 16 different species are known, including albacore, redfin tuna, yellowtail, striped tuna and also bluefin tuna, a fish that lives for many years and can reach a weight of 650 kg or more.
The bigger the fish and the longer its life, the more mercury accumulates in its body, which is a toxic substance for humans. That's why tuna of large varieties is recommended to be eaten in moderation.
Canned tuna is made from light tuna, a relatively smaller fish and therefore the mercury content in it is also significantly lower. The Israeli Ministry of Health recommends that pregnant women eat canned light tuna and avoid red tuna steak and albacore tuna (which have a high mercury risk).
The fat of the tuna is a good, unsaturated fat that consists of omega-3, an important and healthy fatty acid for the body that helps the body avoid cardiovascular diseases and diabetes. The fat is important for the elasticity of the skin, for the functioning of our body and especially of the brain.
Tuna is healthy: Studies prove that eating tuna may reduce the risk of diseases such as breast cancer in women and colon cancer in men. The tuna is rich in protein, which is a cornerstone in building the body and includes vitamin B12, selenium and niacin. In addition, it also contains iron which is important for our diet.
Tuna after a workout: All the substances the body needs for recovery after a workout are present in canned tuna. Protein for building muscle mass, repairing tissues and restoring electrolytes (such as sodium, magnesium and potassium), for example, and also magnesium that we lost during exertion. The tuna protein is high quality and efficient in terms of absorption, digestion, creation of enzymes, hormones and molecules that are important for body function.
Culinary: The tuna is a wonderful raw material, which on the one hand can be kept in the pantry for long periods and on the other hand is exceptionally versatile and serves as a wide base for preparing a wide variety of foods (from cold dishes such as spreads, salads and sandwiches, through meatballs, pasta sauces, fillings for pastries and toppings for pizza ) for the various meals of the day, for snacks and even for spontaneous entertainment.
PKL tuna for trips: The canned tuna that is sold in a can offers wonderful durability in any weather. It can be transported for trips in Israel and around the world and it provides a tasty and nutritious solution in any season and at any time of the day.
Choose the right canned tuna
When we come to choose the best quality product on the shelf, we are required first of all to find out the type of tuna, which indicates the quality of the product. There are products that are based on skipjack tuna, more premium products that are based on yellowfin tuna, while the most prestigious level products are based on albacore tuna.
The second parameter is the nature of the cut and its cut: Tuna fillet is the finest part of the fish, and befitting its quality, it is packaged after cleaning and cutting by hand. It is followed by the large segments of the fish, while at the lower level of the products, fish chips are sold, which are actually leftover pieces after cutting.
A third measure of quality is the liquid or oil in which the pieces are preserved. There is tuna in silage, there is in canola oil, and there is in olive oil which adds another layer of health.
A fourth indicator of the health benefits is the percentage of sodium in the product - and it is better that it be relatively low. Those who are careful about their diet choose tuna due to its being a source of high-quality and nutritious protein, rich in omega-3 fatty acids and a good source of vitamins and minerals. In addition, it is a protein that is considered low-fat and relatively low-calorie (160 calories per 100 grams of tuna fillet, compared to 219 in other cuts of tuna) and is therefore recommended for maintaining a balanced weight, helping the body feel full of energy, and avoiding feeling tired or muscle weakness.
Light tuna is better than other types of tuna, of which you should eat less, to reduce the risk of exposure to mercury. It is recommended to limit the consumption of large fish from the tuna family, such as swordfish and king mackerel.
The Ministry of Health recommends limiting the consumption of high-mercury fish and choosing instead low-mercury foods, such as canned light tuna - which is more common in Israel today. Be careful not to eat more than one box per day per person.