OH! Magazine - Australian Version May 2015 | Page 17

DR
JOANNA

TUNE IN TO THE
BENEFITS OF TUNA

www.drjoanna.com.au

( Nutrition )

Dr Joanna explains all you need to know about tuna.

una is a saltwater fish that is very
popular in all parts of the world.
Eaten raw as sushi, cooked as a tuna
steak or canned, tuna is a common food
found in many households. There are a
number of different types of species of
tuna, with some of the most popular
being Bluefin tuna, Yellowfin tuna, Bigeye
tuna and Albacore tuna. Some of these
species are sadly nearing extinction, so
do pay attention to the type of tuna you
buy.

T

In terms of nutrition fresh, cooked or raw
tuna is a fabulous source of protein and
has few kilojoules making it ideal for
weight control. Tuna is a good source of
omega-3 fatty acids (although not as rich
as salmon or trout), these are antiinflammatory in the body and are
essential for heart and brain health. It’s
also rich in phosphorus, selenium (often

low in Australian diets) and a good source
of riboflavin, magnesium, iron, zinc and
iodine (especially important for young
kids and pregnant mums). Tuna is also a
rare food source of vitamin D - most we
make in our skin on exposure to sunlight.
You can buy tuna packed in oil, brine, or
spring water. Nowadays many canned
tunas are also flavoured. Tuna that is
packed in oil will obviously contain more
fat and kilojoules than tuna that is in
spring water, but the important point to
me is the quality of the oil. Manufacturers
are hardly going to use a premium extra
virgin olive oil! I therefore prefer to buy
my tuna in springwater, or in those packs
that do not need draining, and then add
my own excellent quality oil at home.
Tuna canned in brine will contain more
sodium so if you must buy this option
drain well and don’t add further salt to
the dish.

DID YOU KNOW?
The popularity of tuna is threatening its
existence and driving many species
towards extinction. Commercial fishery
quotas and bans have been put in
place with the hopes of replenishing
the tuna stock in our oceans. To keep
this fish sustainable, it is recommended
that we only buy tuna that is pole and
line caught. Pole and line caught tuna
is clearly marked on canned tuna. For
further information about which tuna
you should buy, refer to the Greenpeace
Guide to Canned Tuna.
Discover the health benefits of all sorts
of foods at Dr Jo’s online Food Library
(www.drjoanna.com.au).

( OH! MAGAZINE ) MAY 2015

17