A Tuna & Rice Diet

The book, “Foods That Harm Foods That Heal,” says rice and tuna are two staple foods that can be included in a healthy diet. A well-balanced diet provides protein, carbohydrates and dietary fat. Rice is your main source of carbohydrates, while tuna provides protein and healthy fats. Rice and tuna also provide you with essential vitamins and minerals.

Nutrition in Tuna

Tuna is an excellent source of potassium, selenium, vitamin B-12 and protein. In addition, it has traces of niacin and phosphorous. A typical serving of tuna contains approximately 180 calories, 30 g of protein and less than 6 g of fat. The primary fat found in tuna is omega-3 fatty acids. According to The Reader’s Digest Association, tuna has been shown to be very beneficial in protecting against heart disease, Alzheimer’s disease and certain cancers 1.

Function of Omega-3 Fatty Acids

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Omega-3 fatty acids are considered good fats and are recommended to include in your diet. Omega-3 fatty acids are a type of polyunsaturated fat that helps prevent health problems such as allergies, depression, joint pain, fatigue and poor concentration. The University of California at Berkeley believes the essential fatty acids in tuna play a role in the prevention of cardiovascular disease by reducing inflammation and keeping your blood from clotting 2. In addition, omega-3 fatty acids are necessary for brain and nerve development.

Dangers of Tuna

There are some safety concerns regarding tuna consumption. Tuna has a danger of being contaminated by chemicals such as mercury, pesticides and toxins produced by the fish. In “The Encyclopedia of Healing Foods,” tuna is also considered to be contaminated by bacteria, viruses and parasites 3. For this reason, it is recommended that you should not consume more than two servings of fish a week.

Benefits of Rice

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Rice is a versatile grain. The most popular varieties include:

• Arborio
  
• basmati
  
• sweet rice
  
• jasmine
  
• Bhutanese red rice
  
• forbidden rice

According to “The Encyclopedia of Healing Foods,” nutritional dietitian Michael Murray claims rice treats digestive, menopausal and cholesterol problems 3. Rice is a source of carbohydrates. Carbohydrates are needed in your diet because it is your primary source of energy and is needed to fuel bodily functions such as digestion.

Considerations for Rice

White rice is the most processed rice, which means the bran, germ and nutrients have been removed. According to Michael Murray, brown rice is more nutritious as far as vitamins, minerals and calories are concerned. Brown rice is an excellent source of vitamins B-1, B-2, B-3 and B-6. Minerals in rice include manganese, iron, selenium, magnesium and phosphorous. It also contains a greater protein and fiber content.