Tuna
Tuna is high in Vitamin D, low in calories and packed with protein. Even the higher quality varieties of tuna are pretty cheap. Canned tuna is a super source of essential nutrients, such as omega-3 fatty acids, high quality protein, selenium and Vitamin D. Most tuna species have approximately 1-5 grams of fat per 100 gram portion and less than 50 milligrams of cholesterol. Albacore and bluefin tuna have the highest levels of omega-3. Vitamin-D and Omega-3 are fat soluble, so buy tinned tuna in brine instead of oil.
100g of canned tuna contains:
- 22g of protein.
- Vitamin D, 40%RDA.
- Selenium, 100% RDA.
- Omega-3, 0.5-1.5g, 100-200% RDA.
Male health
There are two important kinds of omega-3 fatty acids found in tuna: docosahexnoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is the one that has a positive effect on male fertility. Studies have shown that DHA plays a central role in sperm formation. However, omega 3 benefits include reducing body inflammation, lowering blood pressure and improving heart health, all of which will aid testosterone levels. Adding more omega-3 will also improve you bodies omega-3/omega-6 ratio. Imbalance in these two puts our bodies into a state of constant inflammation, which can lead to all kinds of cardiovascular and hormonal problems. Many clinical trials have also confirmed the effect fish oil has on decreasing the SHBG count in adult males. SHBG binds to the sex hormones. Omega-3 also have an effect upon insulin resistance, which leads to higher testosterone levels.
Vitamin D also plays a role in boosting testosterone.
Amazing whole food ideas for tuna
- Tuna mayonnaise sandwich (home made mayo, chopped onion)
- Jacket potato with tuna and spring onion.
- Tuna fishcakes.
- Nicoise salad.
- Tuna and broccoli bake.
- Tuna and caper dip (tuna, capers, cream cheese, mayonnaise, sour cream, onions, dill, lemon juice, garlic salt and pepper)
Sources: st.nmfs.noaa.gov, ncbi.nlm.nih.gov