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Nutritious, good and loved by the whole family: the tuna it is a food that also boasts a world day which is celebrated on May 2nd. Present in abundance in our Mediterranean Sea, even in yours preserved version is rich in nutrients and today is experiencing a new “golden age”, so much so that according to the research “The consumption of canned tuna during the lockdown”, carried out by Doxa for Ancit (Association of Fish and Tuna Fish Conservers), 1 Italian on 2 increased its consumption during the months of lockdown. The reasons? The ability to keep for a long time and easily, its accessibility, because it is a valid one substitute for fresh fish and it is a rewarding food that helps to endure difficult times, revealing a buying behavior also linked to his own more emotional dimension.
The nutritional properties
Versatile, easy and quick to cook, tuna is also an extremely useful food for our body. In general, bringing tuna to the table is equivalent to taking a nutrient mix which contributes to the proper functioning of our body, such as:
- High biological value proteins, useful for combating sarcopenia, a condition that occurs over the years in all subjects, but in particular in those who have practiced physical activity, albeit at an amateur level.
- Polyunsaturated fatty acids Omega 3, in particular EPA and DHA, important for keeping blood cholesterol values under control, decreasing the “bad” LDL and increasing the “good” one HDL. Not only that: scientific research has long confirmed their virtues in the prevention of neurodegenerative diseases, such as Alzheimer’s disease. Furthermore, omega 3 fatty acids play an essential role in protecting the human body from inflammations and in strengthening its defenses.
- Iodine: it provides an average of 50-100 µg per 100 grams of food. An important mineral for the synthesis of thyroid hormones. It allows the regular development and growth in the developmental age, optimizes the metabolism of the adult, counteracts the loss of muscle mass in the elderly, helps to strengthen the immune system and facilitates an excellent psychophysical balance.
- Potassium, a constituent of cell membranes essential for muscle contraction and for the transmission of nerve impulses.
- Vitamin A and group B, important for countless biological functions.
- Iron, an element necessary for the synthesis of red blood cells.
- Vitamin D. Although 90% is synthesized by our skin through direct exposure to sunlight, a small part can be introduced by foods that contain this substance, such as tuna. The main role of vitamin D is to maintain adequate mineralization of the skeleton for prevention osteoporosis and to boost the immune system. It is also believed to play an important role in the prevention of vascular diseases: in fact, it has a protective role on all vessels and intervenes in the biological processes that regulate the contractility of the arteries.
Not everyone knows that tuna is also an excellent source of selenium, essential mineral for countless biological functions, including the functioning of the thyroid gland, the immune system and an excellent ally against oxidative stress.
Which one to choose
In our seas they are found different varieties of tuna. From that red, considered the most valuable but also the one most at risk of extinction, to the alalunga (or white tuna) of which the eggs are particularly appreciated, with tuna with yellow fins: the type that we all know best because it is the one used by the canning industry. Then there is the skipjack tuna, extremely widespread in the Mediterranean Sea and considered the most fished variety in the world, which has a dark pink flesh, tender and with a slightly bitter taste.
“In its fresh or preserved version, everyone can choose their tuna according to your needs ”, explains the dr. Corrado Pierantoni, specialist in endocrinology and metabolic diseases and clinical nutritionist in Lanciano (Ch). “Who, for example, has allergy to nickel and prefers preserves for convenience, he can opt for the tuna in a glass jar instead of in the tin. If you suffer from hypertension, cardiovascular disease in which it is necessary to reduce the daily sodium intake, fresh tuna is a valid choice, perhaps opting for a variety caught in the Tyrrhenian Sea or in the Mediterranean which, compared to the Adriatic, is less salty ”.
Recipes
Raise your hand if you don’t have a can of tuna in the pantry: an ingredient that gives personality to simple and traditional recipes. It is in fact mainly used for dressing salads or side dishes and in the preparation of first courses, but the use for traditional recipes is also high, such as rustic pizzas, stuffed vegetables, Tunafish balls etc.
Good on everything, therefore, in its preserved version it also has excellent characteristics of sustainability: in addition to having a long shelf life, that is the period of time in which it keeps its qualitative characteristics intact under normal conditions of use, it does not require energy for its conservation because we can store it in the pantry, at room temperature.
Today, experts recommend do not throw the oil away conservation. “I agree too – says Dr. Pierantoni – because the oil keeps all its organoleptic characteristics intact. Using the one already present in the jar or box allows us to to limit adding more oil, helping to waste less, to season a pizza or a bruschetta or as an ingredient for numerous preparations, such as sautéed for a good pasta with tuna “.
The tuna diet
“Under a healthy nutrition – explains the expert – fish should be present on our tables 4 times a week. Of these, 2 can possibly be covered with preserved tuna. Green light, then, to fruit and vegetables, at least 5 portions a day of the two foods in total; meat in moderation, preferably choosing white or less fat; carbohydrates preferably in grains and wholemeal (brown rice, barley, spelled, quinoa, buckwheat, bulgur …) and legumes. If you are craving a nice plate of pasta, why not, I recommend consume it for dinner to promote sleep at night, twice a week “.
The bread? “Naturally leavened, made with sourdough, and toasted – advises the doctor and nutritionist – so the humidity is moved outside and the glycemic index of the food is lowered. All of these strategies, together with moderate daily physical activity, can help not only to maintain body weight in the normal range, but also to make you lose weight if necessary “, concludes Dr. Pierantoni.
MONDAY
BREAKFAST: Green tea or coffee 1 low-fat white yogurt HD (lactose-free) with 1 tablespoon of oat flakes; 1 small fruit salad
MORNING SNACK: 1 seasonal fruit
LUNCH: Salad of valerian, tuna, carrots, cucumbers, lemon zest and 2 boiled potatoes
AFTERNOON SNACK: 1 seasonal fruit; 1 cup of green tea
DINNER: Brown rice with chard, cherry tomatoes, carrots and celery
AFTER DINNER: 1 herbal tea
TUESDAY
BREAKFAST: Green tea or coffee 1 glass of oat milk and 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 seasonal fruit
LUNCH: Chicken curry with basmati rice; steamed asparagus
SNACK AFTERNOON: 1 seasonal fruit; 3 walnuts
DINNER: Tagliatelle with artichokes, fresh mint and lemon zest; sautéed chard
AFTER DINNER: 1 seasonal fruit
WEDNESDAY
BREAKFAST: Green tea or coffee; 1 low-fat white yogurt HD (lactose-free); 2 wholemeal rusks with a veil of honey
MORNING SNACK: 1 seasonal fruit
LUNCH: Lettuce salad; breaded anchovies; 1 slice of toast
AFTERNOON SNACK: 1 seasonal fruit; 20 g of 80% dark chocolate
DINNER: Artichokes alla Romana; legume and cereal salad with 4 vegetables (rice, peas, cherry tomatoes, carrots, sliced celery, asparagus tips and 1 hard-boiled egg)
AFTER DINNER: 1 herbal tea
THURSDAY
BREAKFAST: Green tea or coffee; 1 yogurt; 1 slice of toast with 1 teaspoon of extra virgin olive oil
MORNING SNACK: 1 seasonal fruit
LUNCH: Steamed spinach; chickpea hummus with vegetables in pinzimonio (fennel, carrots and celery); 1 slice of toast
AFTERNOON SNACK: 1 seasonal fruit; 1 tablespoon of unsalted peanuts
DINNER: Zucchini rolls stuffed with fresh cheese and chopped basil; 1 slice of toasted wholemeal bread
AFTER DINNER: 1 herbal tea
FRIDAY
BREAKFAST: Green tea or coffee; 1 glass of almond milk (or HD milk); 3 dry biscuits
MORNING SNACK: 1 seasonal fruit
LUNCH: Pokè bowl with seared salmon, mixed salad, basmati rice, avocado and red currant
AFTERNOON SNACK: 1 seasonal fruit; 1 cup of green tea
DINNER: Cherry tomato salad; pasta and lentils
AFTER DINNER: 1 herbal tea
SATURDAY
BREAKFAST: Green tea or coffee; 1 omelette consisting of 2 egg whites and 1 yolk; 1 slice of toast
MORNING SNACK: 1 seasonal fruit
LUNCH: Mixed salad; bean and pea soup
AFTERNOON SNACK: 1 seasonal fruit; 5 almonds
DINNER: Grilled chicken breast; Pumpkin In Batter flowers; 1 slice of toasted wholemeal bread
AFTER DINNER: 1 seasonal fruit
SUNDAY
BREAKFAST: Green tea or coffee; 1 portion of fresh ricotta; 1 slice of toast
MORNING SNACK: 1 seasonal fruit
LUNCH: Tagliatelle alla carbonara with asparagus
SNACK…
