Tuna have been fished for since 2000 BC in Phoenicia, and evolutionarily, tuna fish appear to have been developed about 45 million years ago. To reduce the impact of overfishing for this high-demand food source, tuna farming has become a massive industry, with over 240 tuna farms in the Mediterranean Sea alone. The taste of tuna fish makes it perfect for eating as a tuna steak, in “burger” form, as a spread with mayonnaise on crackers or bread, in tuna salad, or any number of other varieties. It is versatile, delicious, inexpensive, and very good for you. But what healthy components does tuna fish really contain? Let’s find out….
Heart Health: Perhaps the most common health benefit that is attributed to tuna fish is its significant impact on heart health. In terms of reducing coronary heart disease, tuna fish has very high levels of omega-3 fatty acids, which help to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Furthermore, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases of various types.
Weight Loss and Obesity: Obesity is one of the most troubling conditions that is on the rise in recent decades. Thankfully, tuna fish is low in calories and fat, yet loaded with beneficial nutrients and protein. Furthermore, the omega-3 fatty acids found in tuna stimulate a hormone called leptin, which balances the body’s food intake with the internal desire to eat more. This can reduce overeating and make sure that your body is only consuming what it actually needs, helping to quickly get your diet and appetite back on track.
Boosted Immune System: Tuna contains good amounts of vitamin C, zinc, and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful byproducts of cellular metabolism that can cause cancer and other chronic diseases. The real champion of tuna’s immune system-boosting potential is selenium. This relatively rare mineral is found in tuna and contains nearly 200% of the daily requirement in just a single serving. This makes tuna fish a very powerful antioxidant and immune system-stimulating food source.
Depression: Intake of fish is also a good remedy for depression. Findings of a research study suggests that fish consumption may be beneficial for women’s mental health and reduce risk of developing depression in women.
I was nervous the first time I attempted to cook tuna on my own! I’d had it at restaurants but never bought it to make at home. So I searched for a recipe that was easy enough even for a beginner who’s never dealt with fish before. I guarantee you’ll enjoy it as much as I did.
Herbed Tuna Steak
4 (4 ounce) tuna steaks
1/4 cup orange juice
1/4 cup low-sodium soy sauce
2 tablespoons olive oil
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley
1 clove garlic, minced
1/2 teaspoon chopped fresh oregano
1/2 teaspoon ground black pepper
In a large dish, mix together the orange juice, soy sauce, olive oil, lemon juice, parsley, garlic, oregano, and pepper.
Place the tuna steaks in the marinade and turn to coat.
Cover, and refrigerate for at least 30 minutes.
Preheat grill for high heat.
Lightly oil grill grate.
Cook the tuna steaks for 5 to 6 minutes, then turn and baste with the marinade.
Cook for an additional 5 minutes, or to desired doneness.
Discard any remaining marinade.