Tuna: The Potassium Powerhouse

Tuna has been a staple in diets for centuries, and it’s no wonder why! Besides being delicious and convenient, tuna is also an excellent source of potassium. In fact, tuna contains more potassium than bananas! If you’re wondering what makes potassium so important, keep reading my friend because I’ve got all the juicy details.

Why We Need Potassium

Potassium is essential to our health as it helps regulate fluid balance in the body. It also aids muscle function and supports nerve impulses throughout the body. Low levels of potassium can result in muscle weakness, digestive issues, and even heart problems. So we should increase our intake of foods rich in this mineral pronto!

How Much Potassium Do We Need?

According to experts from Harvard University 6-8 grams of dietary sources are recommended daily for adults aged between 19-50 years(old people need less). High-potassium foods such as leafy greens (e.g spinach) have about (give or take)400mg per serving while starchy vegetables like sweet potatoes contain(around)500 mg per serving means that we’d need to eat quite a bunch each day to make up this significant difference which unfortunately isn’t practical.

This is where tuna comes into play- Yasss queen!!! One look at its nutritional profile would get you psyched already since a 3 ounce portion/serve or let’s say approximately 85grams will give us around ~300(one-third) plus milligrams/mg~ which accounts already for more than half & exaggeratingly speaking nearly maximum amount required

TABLE>
|Foods with high potassium content|Milligrams(mg)|Serving size|

|- | – | – |
|Baked sweet potato(with skin)|694|1 medium|
|Raisins,dried fruit(i.e apricots,Bananas Dates)|382-550|1/2 cup|
|Spinach,cooked |419-487 |1 cup|
|Tuna fish(bluefin),raw|954 3 oz/serving |

Tuna: Better than Bananas?

Hold on, hold on! Don’t toss away your bananas just yet. Although tuna has a higher potassium content per serving than bananas or any other fruit for that matter, incorporating both into your diet will give you a better balance of nutrients because they have different nutritional profiles.

Bananas are an excellent source of vitamin C and fiber while tuna is packed with omega-3 fatty acids and protein; therefore having them as supplements will definitely contribute to the overall nutrient count.

The Protein Punch

Speaking of protein, did you know that tuna is considered one of the top sources? Whether it’s canned in water or oil form(though most nutrition experts/fanatics recommend water-packed cans ), every three ounces provides about 22 grams which makes it a great option for people who need more high-protein foods like bodybuilders athletes ,vegetarians alike.

But keep in mind that the source land/take off ground matters too since farms/factories use artificial additives(blech)which could lead to unpredictable consequences/diseases/addictions/etc., and unfortunately some fish can contain mercury depending upon their origin/threats-environment(Some types may contain more harmful contaminants due to lack of regulations).

Therefore its highly recommended to check certifications such as US wild caught but sustainably sourced ones,you might pay extra buckaroo(money)but ..you get what you paid for right? healthy life on weigh scales isn’t really cheap

Easy-peasy ways to introduce Tuna Into Your Diet

One fact which makes me super ecstatic about this versatile seafood(yaaas girl..I’m not even joking!)is adding it up into our recipes doesn’t require advanced cooking skills & even people who have the least culinary experience can nail it plus its takes nearly 10-15min to whip up delicious dishes,based on what you like obviously. Some popular options include:

Tuna Salad

This is a classic option that’s easy and quick. Mix your tuna with Greek yogurt or avocado, add some chopped veggies like onions or celery(dices), seasonings mix/meld well them together then voila! Tuna salad bowl/sandwich is ready for any occasion.

Sushi Rolls

Rolls may be one of the underrated meal/snack spaces in our non asian cuisine loving societies but I kid not unagi(something else-hahaha) rolls are delecious(omit if too weird). Also why not switch it out with healthier/trendier/nutrient rich-cheaper-tune wraps? They’re super tasty, filling and pretty much customizable since you get to choose exactly what goes into each wrap!

Grilled Tuna Steak

If you fancy something less “cooked/dessed” down (lol!),try grilling tuna as a steak(you could blanch/steam/cook depending on preference though) just apply some olive oil/honey/glaze/etc on fillets ,pop them onto heated grill-for best results around 3 min/side-to achieve desirable color till done cooking..they come out juicy,yummy,tender(Don’t believe me try yourself!)

Conclusion

There we go folks; a complete breakdown of how pulsing potassium through staple thin cuts(prepared by resourceful manufacturing endeavors/processes) such as ‘tuna’ does wonders to our bodies both inside +outwardly.You’ve seen that introducing more potassium into your diet doesn’t have to involve countless bunches of bananas daily(fake news!) since gracious gift given gifts/grub(grubToria lol!)such as canned/wild caught/fresh certified tuna offer an equally astounding amount(majority of) when incorporated into our diets.

Finally if by any chance you’re feeling slightly more adventurous try out creative ways to pair tuna with other food groups/fruits-to keep the body in check and a smile on y’alls face cause shirley(ha!) goodness knows we all love nutritious food(thin cuts) that tastes this good.

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