A Can Of Tuna a Day What Well Maybe 2x Per Week

Researchers have recently discovered that tuna contains the mineral selenium in an unusual form called selenoneine. This form of selenium plays an important role in the health of the fish by serving as an antioxidant and protecting the fish's red blood cells from free radical damage. Interestingly, it is also able to bind together with mercury compounds in the fish's body (including methyl mercury, or MeHg) and lower their risk of mercury-related problems. Cardiovascular Function Canned tuna is a rich source of omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. These are healthy unsaturated fats that might improve blood vessel function, lower blood pressure and reduce the risk of cardiovascular disease. Healthy men and women were randomly assigned to eat a meal rich in omega-3 fatty acids or a control meal. Scientists reported in the March 2010 issue of the journal “Clinical Nutrition,” that subjects fed the omega-3-rich meal experienced less stiffness in their arteries compared to subjects fed the control meal. Vitamins and Minerals Tuna contains several of the essential vitamins and minerals. It serves as a significant source of niacin, also known as vitamin B3. Niacin helps the body process and convert foods into energy. Tuna also contains vitamin A, which supports healthy teeth, skin and bones. Tuna contributes to the daily intake of both potassium, needed to support nerve signaling, and phosphorus, which helps build strong bones and teeth. Tuna Burgers 4 servings Total Time: 30 minutes NUTRITION PROFILE Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | High fiber | Healthy weight | View Our Nutrition Guidelines » INGREDIENTS 2 5- to 6-ounce cans chunk light tuna (see Note), drained 1/2 cup coarse dry whole-wheat breadcrumbs (see Tip) 1/2 cup low-fat mayonnaise, divided 1 4-ounce jar chopped pimientos, drained, or 1/3 cup chopped roasted red peppers, divided 1/4 cup finely chopped celery 1/4 cup finely chopped onion 1/2 teaspoon Old Bay seasoning, divided 1 tablespoon extra-virgin olive oil 4 whole-wheat hamburger buns or English muffins, toasted 4 lettuce leaves 4 slices tomato PREPARATION Combine tuna, breadcrumbs, 1/4 cup mayonnaise, half of the pimientos (or roasted red peppers), celery, onion and 1/4 teaspoon Old Bay seasoning in a medium bowl, breaking up any larger pieces of tuna until the mixture is uniform and holds together. Combine the remaining 1/4 cup mayonnaise, the remaining pimientos (or peppers) and 1/4 teaspoon Old Bay seasoning in a bowl. Heat oil in a large nonstick skillet over medium heat. Using a generous 1/3 cup each, form the tuna mixture into four 3-inch burgers. Cook until heated through and golden brown, about 2 minutes per side. Spread the top half of each bun (or English muffin) with pimiento mayonnaise and place a burger, lettuce and tomato on the bottom half. Tuna Artichoke Heart Salad Makes: 5 servings, about 3/4 cup each Active Time: 15 minutes INGREDIENTS 1 12-ounce can (or two 6-ounce cans) chunk light tuna, drained and flaked 1 cup chopped canned artichoke hearts 1/2 cup chopped olives 1/3 cup reduced-fat mayonnaise 2 teaspoons lemon juice 1 1/2 teaspoons chopped fresh oregano, or 1/2 teaspoon dried PREPARATION Combine tuna, artichokes, olives, mayonnaise, lemon juice and oregano in a medium bowl and Artichoke salad References USDA: Dietary Guidelines for Americans, 2010 University of Maryland Medical Center: Omega-3 fatty acids American Heart Association: Fish and Omega-3 Fatty Acids Children’s Hospital Boston Center for Young Women’s Health: Dietary Fat and Cholesterol Food and Drug Administration: What you Need to Know about Mercury in Fish and Shellfish Centers for Disease Control and Prevention: Mercury Judi Singleton is a free lance writer who writes 20 to 40 blogs a week you can advertise in her blogs for only $5. per week per blog. Mix and Match, the blogs arJoin dailyplanet.biz right now and not only will you enjoy a blog chockfull of industry information, you’ll receive a 25 percent discount on advertising!e on a lot of different subjects and you can match them to your business ads.