When you live in a dorm, you eat tuna!
About
The canned tuna sold in supermarkets or in food service outlets, delis, or in tuna sandwiches is either albacore or a mixture of skip jack and yellow fin tuna. “Light tuna” which consists mostly of skip jack and small amounts of yellow fin is the less expensive product and represents the largest portion of canned tuna sales in the U.S. Albacore tuna is the only species authorized to be labeled ‘white meat tuna’ in the United States. Fresh or frozen tuna loins or steaks sold in retail stores and restaurants are generally yellow fin, bigeye, or albacore tuna. High quality or “sushi grade” bigeye and blue fin tuna are delicacies that are usually used in sushi and sashimi dishes.
Albacore and skipjack are common canned varieties, while Yellowfin, Bigeye, and Bluefin tuna are more commonly sold as frozen steaks.
It is also common for Bigeye and Bluefin tuna to be served in sashimi or sushi dishes.
Nutrition Facts
Tuna is a healthy and affordable source of omega-3 fatty acids, protein, selenium, and vitamin D that is a smart addition to your diet. While canned varieties may not have the same nutritional value as fresh fish, the canning process makes tuna easy to prepare and gives it a long shelf life.
| Tuna Nutrition Facts | |
|---|---|
| Serving Size 2 oz chunk light, canned in water, drained | |
| Per Serving | % Daily Value* |
| Calories 50 | |
| Calories from Fat 10 | |
| Total Fat 1g | 2% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 25mg | 8% |
| Sodium 180mg | 8% |
| Potassium 100mg | 2% |
| Carbohydrates <1g | 2% |
| Dietary Fiber <1g | 2% |
| Protein 10g | 18% |
| Vitamin D 6% · Vitamin B6 6% | |
| Vitamin B12 15% · Iron 4% · Selenium 60% |
Carbs in Tuna
Tuna is very low in carbohydrates, containing almost no sugar or fiber. This can make tuna less filling on its own than other fish, so make sure to supplement your meals with something that doesn’t take away from the overall nutritional content.
Fat in Tuna
Tuna is high in omega-3 fatty acids, but low in overall fat, containing just 2 percent of the daily recommended amount per serving. Different varieties of tuna have been found to contain different amounts of fat.
Some examples listed in order from most to least fatty: fresh bluefin, canned white albacore tuna, canned light tuna, fresh skipjack tuna, and fresh yellowfin tuna.
Protein in Tuna
With 5 grams of protein per ounce, tuna is a great way to meet your daily recommended amount of protein. It’s not uncommon for a can of tuna to contain at least 5 ounces, which gets you 50 percent of the way there.
Micronutrients in Tuna
Eating 2 ounces of tuna will get you 6 percent of your daily need for vitamin D and vitamin B6, 15 percent of your need for vitamin B12, and 4 percent of your need for iron. Vitamin D is important to the functioning of your immune system. The B-vitamins and iron are important for releasing and transporting energy for cellular respiration.
Health Benefits
The omega-3 fatty acids found in tuna are known to promote good heart health. These essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries.
Tuna has been found to be high in two types omega-3 fatty acids:
- Omega-3 EPA (a fatty acid that inhibits cellular inflammation)
- Omega-3 DHA (a fatty acid which promotes eye and brain health)
Two ounces of tuna also gets you a whopping 60 percent of your daily recommended amount of selenium. Selenium helps protect your body from oxidative damage and has been shown to be important for reproductive and thyroid health.
Benefits
We all know that consuming fish is healthy and provides multiple benefits, from improving the eyesight and hair quality to keep the heart healthy. Here’s listing out the benefits of including tuna in your regular diet:
1. Heart Friendly
Tuna comprises omega-3 fatty acids, which help in bringing balance in the blood vessels thereby reducing cholesterol in the arteries. As such, the heart is able to efficiently carry out its function of pumping blood throughout the body, maintaining good health.
2. Lowers Blood Pressure
Tuna is rich in potassium, which is known for lowering blood pressure. Omega-3 fatty acids in combination with potassium bring an anti-inflammatory effect to the cardiovascular system, which in turn benefits us by lowering blood pressure, risk of stroke and heart attacks.
Tuna is rich in potassium, which is known for lowering blood pressure
3. Improves the Immune System
Tuna is rich in manganese, zinc, vitamin C and selenium, which help in strengthening the immune system. These antioxidants protect us from diseases like cancer by fighting the free radicals – the by-products of metabolism on the cellular level.
4. Weight Loss
Weight is a major issue faced by majority of people these days. We all like eating tasty food but also maintain a slim figure. Tuna provides us good taste while balancing our calories since it’s low in fat content and rich in proteins and nutrients.
5. Strengthens Your Bones
Tuna contains Vitamin B which is a major component in strengthening bones. This vitamin makes the bones stronger and protects them from injuries like fracture. Add this in your daily diet and watch out for effective results.
Tuna contains Vitamin B which is a major component in strengthening bones
6. It Improves Your Skin Health
The Vitamin B complex in the fish helps in keeping our skin healthy. It contains a protein called elastin which gives a smooth tone to our skin. If you wish to improve your skin’s health, then bring tuna to your rescue. It will help you get a radiant skin.
7. Prevents Risk Of Cancer
Antioxidants from the tuna meat fight cancer cells. Studies have shown that regular consumption of tuna helps in eliminating the risk of breast and kidney cancer.
8. Provides Energy
Tuna not only improves your metabolism rate but also increases the functionality of your organs which keeps your body energetic, active and healthy. Apart from this, it may also help in boosting your immune system.
Side Effects and Safety
Fish are well-known for being an important source of vitamins and minerals, especially omega-3 fatty acids. However, fish are also known for their mercury content, and among the many different types of tuna, mercury content varies. The types known for mercury content include ahi, albacore and bigeye.
If you’re a tuna connoisseur, you know that ahi and bigeye tuna are frequently used raw, in sushi, while albacore is one of the primary types of tuna used in canned varieties. Albacore, otherwise known as canned white tuna, has about 0.32 parts per million of mercury. There’s also a second type of canned tuna, though — canned light tuna made from skipjack tuna. Canned light tuna only has 0.12 parts per million of mercury.
Mercury isn’t something you should consume too often; it can be a neurotoxin. For that reason, adults should eat limited amounts of tuna. With albacore tuna, women should eat three 6-ounce portions of tuna per month, while men can have three 8-ounce portions. Children must have less — between two 4.5-ounce portions and one 3-ounce portion per month, depending on age.
You can safely eat more canned light tuna than albacore. Adults and children over six can eat this type of tuna once a week without issue. If you eat more than the recommended amount, you could get mercury poisoning. High levels of mercury in tuna can have side effects.
Symptoms of mercury poisoning include loss of coordination, memory problems, numbness, pain, problems with vision, seizures and tremors. Mercury poisoning can also cause problems with the development of your baby if you’re pregnant.
Mercury is the element in fish with the worst reputation, but other toxins come into play, often due to contaminated water — and they can affect our health, too. These contaminants include arsenic, cadmium and lead.
The good news is that these heavy metals rarely reach levels that should concern you, as long as you’re eating the recommended amounts of tuna. The bad news is that these contaminants are found worldwide — from Brazil to Ghana to Iran. The bottom line is that, while tuna fish is healthy and delicious, there are no benefits to eating it every day. Excessive consumption of tuna, even canned tuna, is bad for your long-term health.
Century Tuna Flakes in Vegetable Oil
Century Tuna is the leading canned tuna brand int he Philippines. It is your classic all-time, healthy meat. A delicious indulgence. It is available in vegetable oil, brine, hot & spicy, and with your favorite variants.
San Marino Corned Tuna
CDO FOODSPHERE, INC. has been a leader in high-quality food products in the Philippines for more than 40 years.
With the introduction of San Marino Corned Tuna, CDO Foodsphere, Inc. redefined the canned tuna industry with a pioneering corned tuna brand.
San Marino Corned Tuna stands out in the crowded Filipino marketplace because of its combination of superior taste and health benefits.
Each can of San Marino Corned Tuna contains less oil, lots of tuna, and is rich in Omega 3 DHA, which is crucial for heart and brain health.
CDO regularly conducts extensive research to establish exactly what Filipinos need in their daily lives so it can develop the best products for its customers.
CDO takes pride in its wide range of products that extend well beyond corned tuna to bacon and cheese, all of which have superior taste, quality, and health benefits.
Recently, CDO has used its innovative spirit to introduce the San Marino Premium Tawilis and San Marino Premium Mackerel with the aim of providing a San Marino product to suit the taste of every member of the family.
Cost and Availability
A Century Tuna Flakes in Vegetable Oil is available in any supermarkets. A 180 grams canned tuna costs around 37.00 pesos depends on different markets.
A San Marino Corned Tuna is also available in all supermarkets. A 180 grams canned tuna costs around 32.00 pesos depends on different markets.
References
- https://www.seafoodhealthfacts.org/seafood-choices/description-top-commercial-seafood-items/canned-tuna
- https://www.verywellfit.com/tuna-nutrition-facts-calories-and-health-benefits-4114019
- https://food.ndtv.com/food-drinks/8-incredible-benefits-of-tuna-heart-health-weight-loss-and-more-1662263
- https://www.livestrong.com/article/371519-danger-in-eating-too-much-canned-tuna/
- https://www.google.com/search?q=what+is+San+Marino+Corned+Tuna+nutrition+facts&rlz=1C1HLDY_enPH780PH780&source=lnms&tbm=isch&sa=X&ved=0ahUKEwi7jfejwvHgAhXM7mEKHRbVC78Q_AUIDigB&biw=1517&bih=675#imgrc=3JgX1eTaGoo0HM:
- https://www.honestbee.ph/en/groceries/stores/robinsons/departments/8027/categories/41786
Group Members
- Gloria A. Javeed
- Jeanne Chase F. Reyes
- Hannah Kaye P. Tolentino
- Joemari Louie P. Pacis
Teacher:
Dr. Elmarie T. Rin
Food Blog 