World Tuna Day is a celebration of the nutritional value of tuna as a food source and a reminder of the importance of managing tuna stocks sustainably. Tuna offers numerous health benefits, but it’s essential to weigh these against potential drawbacks.
We asked our expert Mayur Rastogi, Assistant Professor, Nutrition and Dietetics Department – Sharda University the same question. Here is what she shared with us.
The Nutritional Benefits
Tuna is packed with high-quality protein, essential for tissue growth and repair in the body. Additionally, it’s a rich source of omega-3 fatty acids, including DHA and EPA, crucial for brain and heart health, and for reducing inflammation. These fats have been linked to improved cognitive function and a reduced risk of stroke and cardiovascular disease.
Tuna also provides essential vitamins and minerals, such as:
Selenium: A potent antioxidant that protects cells from damage and supports thyroid health.
Vitamin D: Necessary for immune system function and bone health.
Also Read: Protect Your Heart and Ears from Traffic Noise: Expert Shares Tips for Better Ear Health
Potential Drawbacks
However, there are some considerations to keep in mind when consuming tuna:
Mercury Content: Tuna, particularly larger species like bluefin tuna, can contain high levels of mercury, a toxic heavy metal. Mercury can accumulate in the body over time and lead to adverse health effects, especially for vulnerable populations like pregnant women and young children.
Health Risks: Mercury toxicity can impair neurological development in foetuses and infants, and cause cardiovascular and kidney problems in adults.
Mitigating the Risks
To enjoy the benefits of tuna while minimising the risks, follow these guidelines:
Moderation: Consume tuna in moderation to limit mercury exposure. Opt for smaller species like skipjack or albacore tuna, which tend to have lower mercury levels.
Safe Consumption for Vulnerable Populations: Pregnant women and young children should limit their intake of tuna and choose alternatives like salmon or sardines, which offer similar health benefits but lower mercury content.
Sustainability: Choose sustainably sourced tuna to support responsible fishing practices and protect tuna stocks for future generations.
Also Read: Protect Your Heart and Ears from Traffic Noise: Expert Shares Tips for Better Ear Health
A Final Word
While tuna can be a nutritious addition to a balanced diet, it’s crucial to be mindful of potential mercury exposure. By consuming tuna in moderation and selecting smaller species with lower mercury levels, we can enjoy its health benefits while minimising the risks. Prioritising sustainability and making informed choices ensure that we can continue to enjoy tuna while safeguarding both our health and the health of our planet.