The type of fish that Vietnamese people eat regularly is especially rich in DHA.
This fish deserves to be added to your daily diet thanks to its ease of preparation and comprehensive nutritional value.
Tuna is one of the most popular and widely consumed marine fish in the world. Not only attractive for its rich flavor and firm meat, tuna is also known for its high nutritional value, especially its abundant docosahexaenoic acid (DHA) content.
Why is DHA important?
DHA is an omega-3 fatty acid. This is a type of unsaturated fat that the body cannot produce on its own, so we need to supplement it through food.
DHA plays an important role in brain and eye development, especially in infants and young children. In addition, DHA also helps improve cognitive function, supports cardiovascular health and has anti-inflammatory properties.
Tuna is good but should only be eaten 2-3 times a week (Photo: Getty).
Scientific studies have shown that DHA can help reduce the risk of cardiovascular disease.
A study published inJournal of the American College of Cardiologyshows that people who consume high levels of omega-3 fatty acids, including DHA, have a lower risk of heart disease than those who consume less.
Tuna is rich in DHA
Tuna is an excellent food source of DHA. A portion of tuna (about 100g) can contain between 500 and 1000mg of DHA, depending on the type of tuna and how it is prepared.
In particular, skipjack tuna and albacore tuna are high in DHA, making them ideal choices for those looking to supplement DHA in their daily diet.
In addition to DHA, tuna is also rich in protein, vitamin D, vitamin B12 and selenium, nutrients that are essential for the body. Vitamin D in tuna helps support bone health, while vitamin B12 and selenium play important roles in immune function and metabolism.
Health benefits of eating tuna
- Brain development: DHA is a major component of brain cell membranes and accounts for about 40% of the unsaturated fatty acids in the brain. Studies show that adequate DHA supplementation during pregnancy and breastfeeding can support the development of the baby's brain and eyes.
Tuna is a food rich in DHA which is very good for health (Photo: Tu Anh).
- Improve cognitive function: DHA has the effect of improving memory and learning ability. A study fromProceedings of the National Academy of SciencesIt has been shown that adults who consume more DHA are more likely to maintain better cognitive function as they age.
- Supports heart health: DHA helps reduce blood triglyceride levels, a risk factor for heart disease. Research fromAmerican Journal of Clinical NutritionIt is claimed that people who consume more DHA have more stable blood pressure and a lower risk of heart disease.
More reasons to add tuna to your diet
Tuna can be easily prepared in many different dishes such as: braised, salad, sandwich, sushi or grilled.
Not only is tuna rich in DHA, it also provides lots of high-quality protein and is low in saturated fat, making it a nutritious food for the whole family.
Adding tuna to your diet provides essential nutrients that support heart, brain and immune health.
Note that, it is recommended to eat tuna 2-3 times a week. This frequency allows the eater to fully benefit from the nutrients in tuna, while minimizing potential negative effects on health.
Pregnant and nursing women, young children, older adults, and people with weakened immune systems should consult a doctor before eating raw and cooked tuna.
