MUSTAPHA BATURE SALLAMA
Tuna fish, sleek and powerful, is celebrated for its exceptional nutritional value and profound health benefits. Beyond its culinary appeal, tuna plays a vital role in global economies and individual well-being. In Ghana alone, the tuna industry generates over $350 million annually, providing employment, government revenue, and foreign exchange earnings. In 2021, over 25,200 metric tons of tuna were caught, highlighting its significant contribution to livelihoods and food security.
This streamlined fish, known locally as Awawaye, boasts a rounded body with a tapering tail and a silvery sheen. While its appearance captivates many, its true allure lies in its rich nutritional profile. Tuna is an abundant source of omega-3 fatty acids, essential proteins, and vitamins that make it indispensable in a healthy diet.
Omega-3 fatty acids are the cornerstone of tuna’s health benefits. These polyunsaturated fats are essential for maintaining cardiovascular and cerebral vascular health and supporting growth and development. Among the types of omega-3 fatty acids, EPA (eicosapentaenoic acid) stands out for its ability to lower blood pressure and triglyceride levels, prevent blood vessel blockages, and reduce the risk of heart disease and stroke. EPA is also known to alleviate arthritis symptoms, making it a key player in joint health.
Another crucial omega-3 in tuna is DHA (docosahexaenoic acid). This nutrient is vital for brain and eye development, memory retention, and learning. It also strengthens the cardiovascular system and prevents cognitive decline, including Alzheimer’s disease. While plant-based ALA (alpha-linolenic acid) is another form of omega-3, the body converts it into EPA and DHA in limited quantities, making dietary sources like tuna critical for meeting daily nutritional needs.
The health benefits of omega-3 fatty acids in tuna are extensive. Regular consumption promotes cardiovascular health by preventing coronary artery disease and improving blood vessel function. It nourishes the brain, enhances memory, and supports mental clarity, while also protecting against macular degeneration, a leading cause of blindness. Omega-3s help regulate blood sugar levels in diabetes patients, reduce inflammation in asthma, and alleviate migraine pain. Their anti-inflammatory properties even contribute to joint health, easing pain and stiffness associated with arthritis.
Dr. Mathias Azure from Manhyia Government Hospital in Kumasi highlights tuna as a dietary staple for its exceptional nutritional benefits. He recommends that pregnant or breastfeeding women consume 200-300 milligrams of omega-3 daily to support fetal brain development and reduce the risk of premature birth. For the average adult, six to nine ounces of tuna per week can significantly enhance overall health. In addition to omega-3 fatty acids, tuna is rich in calcium for bone strength, magnesium for energy production, and vitamin D to support the immune system, brain function, and bone health.
Tuna’s nutritional value makes it a dietary treasure. Its ability to support heart health, enhance brain function, and promote overall well-being underscores its place in a balanced diet. By adding tuna to your meals, you’re not just enjoying a flavorful seafood option—you’re investing in a healthier and more vibrant life.