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FISH: AN IRREPLACEABLE FOOD. THE DOCTOR’S VIEW

Rich in proteins and essential fatty acids, fish is an irreplaceable food.
Tuna’s protein content is of high biological value, because it contains all the amino acids required for the growth of the human organism and for the repair and ongoing reconstruction of tissues.

 

Omega 3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — protect against arteriosclerosis and thrombosis and have a noteworthy anti-inflammatory function. They contribute to the reconstruction of tissues, the protection of the nervous system and the retina, and much more besides. Since, after adolescence, our organism is no longer capable of producing these essential fatty acids, and since, moreover, fish is practically the only food capable of supplying them in adequate quantities, it is easy to understand why most scholars advise 3-4 fish-based meals per week as part of a healthy diet. Furthermore, fish flesh provides abundant quantities of minerals such as fluorine, selenium, iodine and phosphorous (particularly scarce in other foods), that are often absent from our diets but which nevertheless benefit blood circulation, muscles and the nervous system.


Finally, it should be noted that fish with a high lipid content, such as tuna, salmon and mackerel, are especially rich in vitamins A, D and E..
Unfortunately, statistics tell us that Italians still do not eat enough fish.
The reasons for this are many, but appear to be related to two key factors. First, fish has its own peculiar taste while from the cradle onwards our food choices are oriented towards the most common flavours, to the detriment of a diet based precisely on fish, fruit and vegetables.
Secondly, fish is deemed to be more difficult to prepare in the kitchen.

But tinned fish products allow everyone to introduce fish into their diet. Not only that, as well as being a practical product, tinned fish is also of great gastromomic flexibility. Tinned tuna in particular (which is nothing more than a cooked fish with the addition of oil and salt, without additives) is suitable for a large number of recipes. It can be used as a condiment for pasta or to enrich a salad, but also as a main course accompanied by a simple hot or cold side dish.
As well as being an excellent food from the nutritional point of view, tinned tuna is a valid and wholesome alternative for people who do not have the time to cook fresh or frozen fish and it can be easily inserted into a well-balanced and tasty diet.

The availability of a tuna in brine recipe alongside the olive oil version aims to meet the needs of those who follow a low-calorie diet, since it contains less than 1% fats and provides sole 107 kilocalorie per 100 grammi di prodotto.
If you are obliged to limit your consumption of salt, all you need do is mix the tuna with unsalted vegetables or else leave out other savoury dishes which contain it.
As regards children, who usually quite like the taste of fish, tinned tuna can constitute an initial but very important step in the rediscovery of the peculiar taste of fish which infants often lose at an early stage.
 

DR. ALFREDO VANOTTI
• Lecturer in Dietetics and Nutrition – Faculty of Medicine – State University and Bicocca University, Milan
• Chairman of the Italian Dietetic and Nutrition Association (ADI, Associazione Italiana Dietetica e Nutrizione), Lombardy Section and Switzerland.