Facts and Methods for Making Tuna a Healthy Dietary Addition

Tuna is a mild tasting ocean fish which contains enough oil to make it a good choice for Omega 3 fatty acid consumption. It has been the most consumed fish, in the form of canned tuna, in the US for many decades. Tuna is full of protein, vitamins, and minerals.
The types of tuna which have a dark red meat are Bluefin and Yellowfin. Bluefin is more expensive and very sought after by the Japanese for sushi and sashimi. I can say from plenty of experience eating sushi and sashimi that it is indeed a wonderful tasting fish. The flesh is very firm and clean tasting when prepared in the sushi style. Yellowfin is very close behind Bluefin for look and taste. Canned tuna, on the other hand, utilizes the Skipjack and Albacore varieties of tuna. Albacore is very mild tasting and great for people who prefer the bland taste of typical canned tuna. It's fish for those who really do not like the taste of fish. The drawback here is that Albacore has been shown to be much higher in mercury than the other varieties, and should be limited in the diets of children. Pregnant women shouldn't eat albacore tuna at all. Pregnant women should probably forgo all tuna and large predatory fish, instead opting for salmon and herring to get their fish fix.
Tuna contains respectable amounts of magnesium, which is needed to relax cardiac and blood vessel muscles. This reduces blood pressure and stress on your heart. Selenium is useful for cell repair. Since cell damage is known to exist in many diseases, this could be a disease preventative. Niacin, or vitamin B3 is known to increase good cholesterol or HDL as well as carbohydrate conversion into sugar for energy. The nervous system cells are served by the vitamin B12 in tuna. Omega 3 fats in the form of fish oil's DHA and EPA increases good cholesterol and is a known anti-inflammatory. Tuna is packed with body building and repairing protein. When using canned tuna always be aware of the sodium content. Sodium content varies wildly from brand to brand. You would be well served to try out some health food store brands of canned fish as they can be very low in additional sodium vs the large national brands. Fresh fish is not high in sodium.
Canned tuna comes in oil and water packed versions. Go for the water packed since the oil that is used is usually of a high Omega 6 (inflammation promoting) variety of vegetable oil. If you like oil you can always add some olive oil after the fact. Most people mix their tuna with mayonnaise or relish anyway.
If you plan to make your own sushi or sashimi, please make sure that you find a seller of sushi grade tuna. The type for sale at the local store is meant for cooking and is not suitable for raw consumption. Sushi grade tuna is frozen right after being caught and must be kept at a certain temperature close to the time when it is prepared. This ensures that the fresh just caught texture and flavor are retained.
Cooked tuna should only be cooked until it is medium rare or medium inside. Many people think that all fish has to be cooked well like pork, but if the fish is fresh, as it should be, then tuna is one that can be a bit rare inside. There is nothing that is as tasty and rewarding as properly cooked tuna. This fish should be broiled or grilled on the outside. There are plentiful cooking instructions online which you can search out. This is not a recipe piece to I will refrain. What I would like to impress upon you is that tuna is best when cooked without heavy sauce or marinades. Simply add complimentary vegetables or side dishes. Grilled tuna is great with a side of wild rice and garlic steamed broccoli rabe.
Tuna can be a part of a healthy diet and it provides too many nutritional benefits to ignore. Do not be afraid of fresh tuna because this is the best bet for a healthy addition to your diet. Remember to investigate health food store brands of canned tuna for their reduced sodium content, and beware of Albacore since it has more mercury than the other varieties of tuna. Bon appetit.