A humble can of tuna, a pantry essential priced at merely 69p, could be the secret to lowering blood pressure and reducing inflammation – it even packs a hefty protein punch. The Fast 800, which is a health and diet regimen developed by the recently deceased Dr Michael Mosley, has highlighted tinned tuna as an economical health enhancer.
Loaded with protein and rich in omega-3 fatty acids, a tin of this fish from Asda costs no more than 69p, and you may save even further when you buy in bulk. Its versatility shines through as it can enhance pasta, jacket potatoes, or even, in line with the Fast 800 suggestions, form the cornerstone of a nutritious salad.
“A quick and convenient protein boost, tinned tuna is also a good source of omega-3 fatty acids. Olives and Feta add the extra yum to this quick and delicious lunch option,” proclaimed the site on Instagram. “At only 366 calories this salad has a whopping 30g of protein, helping you to feel fuller for longer. Tip: Aim for sustainably caught tuna and look for tuna in extra virgin olive oil.”.
Supporting these assertions, health food authority Holland and Barrett stated: “Tuna is an excellent protein source. Tuna is also very low in calories, making it an ideal food for those looking to maintain a healthy weight while keeping up their energy levels.”
Tuna, a fish teeming with omega-3 fatty acids, is not only excellent for overall wellbeing but also plays a significant role in reducing cholesterol levels, enhancing brain function, and improving vision. It’s an outstanding source of vitamin B12, which is crucial for the production of red blood cells in the body, reports Surrey Live.
“Tuna is especially abundant in omega 3 fatty acids. They’re brilliant for the body and are thought to help lower cholesterol, boost brain function and improve eye health. It’s also an excellent source of vitamin B12. Tuna is rich in vitamin B12, a form of B vitamin responsible for helping the body form new red blood cells.”
When it comes to choosing between fresh and canned tuna, the benefits largely overlap, although fresh tuna may have a slight edge in protein content. However, canned tuna offers affordability and a longer shelf life, making it a practical choice.
“The benefits of fresh and canned tuna are typically the same. However, fresh tuna is thought to contain slightly more protein. Nevertheless, tinned tuna is more affordable and lasts much longer.”
For those who can afford it, opting for tinned tuna soaked in olive oil could be even more beneficial for your health. According to Harvard Health Publishing, olive oil is predominantly composed of monounsaturated fatty acids, which can help reduce harmful LDL cholesterol when they replace saturated fats in the diet.
If you can stretch to buying tinned tuna in olive oil, that can make it even healthier. Harvard Health Publishing says: ‘Olive oil is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your ‘bad’ LDL cholesterol.’.
Moreover, the advantages of olive oil don’t stop there; its antioxidant and anti-inflammatory properties have been linked to a myriad of health benefits. Observational studies suggest that higher consumption of olive oil correlates with reduced risks of cardiovascular disease, certain cancers, and potentially dementia.
“The health benefits of olive oil have been attributed to its antioxidant and anti-inflammatory properties. In fact, observational studies have shown a link between lower risks of cardiovascular disease, some cancers, and even dementia in people who consume higher amounts of olive oil than those who use little or none.”