Tuna for baby food

Which of the different types of tuna is best for baby?

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We know that during the first few months of a baby’s life, good nutrition is really important.

So why is tuna such a great option for your baby? In this blog, I’ll help you to decide which of the different types of tuna is best, and give you some pointers on how to serve it.

But first, let me highlight the different types of tuna (1):

Skipjack tuna – most commonly canned tuna
Albacore tuna – second most commonly canned tuna
Yellowfin tuna – most versatile
Bigeye tuna – fatty and flavourful
Bluefin tuna – rich flavour

When can babies have tuna?

Weaning is recommended from around 6 months of age. At this point, it is safe to start giving your baby tuna to eat.

We recommend a week or so of bitter vegetables for baby’s first tastes but after that, tuna is one of the next foods that is good to offer your baby.

Canned tuna is a great option, because it’s already cooked, has a long shelf life and can be stored for ages. I have a store-cupboard weaning guide if you would like to learn about other nutritious foods that keep for ages!

Is tuna healthy for babies?

All the different types of tuna are a source of the type of Omega-3 that is particularly important for brain and eye development in babies and children (2). Tuna is also protein rich, so has lots of benefits to your baby’s body at such a crucial stage of development and growth.

As it contains Omega 3, does tuna count as an oily fish?

Unfortunately not. All fish contains Omega 3 and oily fish contains a lot of it. The levels in tuna are quite low. This means that a portion of tuna will not count towards one of the portions of oily fish recommended weekly (7).

Current guidelines suggest that boys can consume up to 4 portions of oily fish per week and girls can consume up to 2 portions of oily fish per week. The amount is less for girls as the pollutants from the water they swim in, build up in oily fish, and they may have a long lasting effect on girls future reproduction (7).

When I was pregnant I had to restrict tuna. Is there a limit for my baby?

No. In the past there were restrictions but the guidelines have now changed. You only need to limit tuna to a maximum of 4 cans or 2 tuna steaks per week while you are trying for a baby or pregnant. There is no limit for breastfeeding mums or babies and children.

Are there any health risks to eating tuna?

A health risk that is often raised about consuming the different types of tuna is increased mercury levels within the body (3). Mercury is a heavy metal that can be toxic at high levels (4).

Is it an allergen?

Fish (including tuna) is an allergen (6) and so needs to be offered to your baby before their first birthday in order for them to benefit from the protective effect.

Remember, allergies to food are uncommon but if you are worried about introducing allergens to your baby, I have a mini course for £20 which will talk you through the steps you need to take.

Could it be a choking risk?

The different types of tuna are a great first food option for weaning your baby because they are soft and can easily be broken up into smaller chunks or flaked into a sauce. So long as your baby is being supervised at all times during eating, there should be no problem with the different types of tuna being a choking risk.

There are lots of different types of tuna so which one is best?

Although there are lots of guidelines on what to choose to feed your baby, when beginning weaning, the different types of tuna you choose to offer your baby is largely a personal choice.

That being said, in terms of convenience, portion control and the fact that it is already cooked, canned tuna may be the best option at this early stage. Therefore, skipjack, albacore and yellowfin will be your most likely options.

Is sustainability an issue?

Eating different types of tuna can be sustainable if you know what you are looking for. When buying any type of tuna, look out for ‘pole and line’ or ‘handline caught’ somewhere on the label (8).

Pole-and-line and handline methods are the most environmentally sustainable and responsible ways of fishing for tuna compared to net fishing (8).

Pole-and-line and handline methods ensure that tuna stocks are protected, as it is made difficult to overfish. They also ensure the protection of vulnerable species such as sharks and dolphins (8).

Should babies have tuna canned in spring water or is oil better?

Tuna canned in oil is not an ideal option for baby as the Omega-3 fats in the tuna may be lost to the oil and therefore some of the nutritious benefits of the tuna will be lost (9).

Of the different types of tuna, tuna canned in spring water is best for your baby. This is because none of the nutritious benefits of the tuna are lost into the water which will be drained away before consuming (9).

What about tuna canned in brine?

Different types of tuna canned in brine are not a good choice for your baby. This is because brine is essentially salt water. This means that it could increase the sodium content of the tuna, making it too salty for your babies kidneys to process (9).

How do you cook tuna?

It is best to begin feeding baby tuna that is cooked. Canned tuna is cooked thoroughly during the processing stage and therefore is ready to serve straight from the can, although it can be heated if desired (10).

If you would like to give your baby fresh tuna, place it in a searing hot frying pan and cook it thoroughly (11).

3 recipes for Stage 1 weaning

Here are some of my favourite stage 1 weaning tuna recipes:

Annabel Karmel’s Tuna, Potato, Tomato & Spinach Mash
Feeding Olive’s Baby’s Tuna Casserole
Little Mashies Tuna and Cauli Mash

3 recipes for Stage 2 weaning

Here are some of my favourite stage 2 weaning tuna recipes:

High Chair Chronicles 3 Ingredient Tuna Salad
Charisse Yu’s Loaded Tuna Toast Cups
Baby Led Feeding’s Black Quinoa with Tuna and Coriander

3 recipes for Stage 3 weaning

Here are some of my favourite stage 3 weaning tuna recipes:

High Chair Chronicles Easy Tuna Nuggets for Toddlers
Jamie Oliver – Helen’s Tuna Pasta
Little Grazers Mini Tuna Cheddar Melts

3 recipes for baby led weaning

Here are some of my favourite baby led weaning tuna recipes:

Mummy to Dex’s Tuna, Sweet Potato and Spinach Burgers
Bethany King’s Tuna Fish Cakes
Lauren Vaknine’s BLW Tuna Sweet Potato and Veg Croquettes

Special thanks to Lottie Harman for her research into this blog.

Sarah Almond Bushell MPhil, BSc (Hons) RD MBDA – Registered Dietitian & Children’s Nutritionist

Can Babies Eat Tuna? Benefits, Risks And Precautions To Take

This fish is safe for babies, but introduce it only after they are comfortable with solids.

Research-backed

MomJunction believes in providing reliable, research-backed information to you. As per our strong editorial policy requirements, we base our health articles on references (citations) taken from authority sites, international journals, and research studies. However, if you find any incongruencies, feel free to write to us.

Image: Shutterstock

Tuna is among the most consumed fish in the world. The United Nations even celebrates “World Tuna Day” on the second of May to mark the economic and nutritional importance of the fish (1). However, you may be doubtful about the safety of tuna for babies as it is quite likely to contain mercury, which may have adverse effects on your baby’s health (2).

Keep reading this post, where we provide more information about the health benefits of tuna for babies, precautions to observe, and recipes to prepare delicious fish dishes for infants.

Types Of Tuna – What Is Safe And What Is Not?

Image: iStock

There are a total of 15 species of tuna, out of which five commercially important tropical species are most commonly used as food. These species are yellowfin, bigeye, bluefin, skipjack, and albacore (3).

Internationally, tuna is used fresh, frozen, or canned. As per FDA, the best choices of tuna are light canned skipjack tuna, canned/fresh/frozen albacore, yellowfin, and white tuna.

The FDA recommends avoiding bigeye tuna (4). These recommendations are made on the basis of mercury levels and other contaminants that might be present in the fish.

Can Babies Eat Tuna?

Image: Shutterstock

Yes, babies can eat tuna. However, the right age to include it in your baby’s diet is not clear.

According to the American Academy of Pediatrics, a baby’s diet can include fish within a few months of starting solids (5). Therefore, once your baby shows the signs of readiness for solids, then you can consider introducing tuna. However, it is best to consult a pediatrician before you feed tuna to your baby.

How Much Tuna Can A Baby Eat?

The US FDA and EPA recommend the consumption of one ounce (28 grams) of fish per week for kids aged two years. This recommendation mainly includes marine-derived “oily fish”, such as tuna (4) (6). However, for babies below two years of age, no specific serving size per day or week has been mentioned. To decide on a safe intake limit, consultation with a pediatric nutritionist is advisable.

Related: 2 Quick & Easy Fish Recipes For Your Baby

Nutritional Value Of Tuna

Apart from being a good source of essential nutrients like omega-3 fatty acid, selenium, and vitamin-D, tuna has plenty of protein, too (7) (8).

Below is the approximate nutritional composition of 100 grams of fresh tuna.

Name	Amount	RDA
Water	74.03g	–
Energy	109Kcal	–
Protein	24.4g
Total lipid (fat)	0.49g
Calcium, Ca	4mg	210mg (0-6 months) 270mg (7-12 months)
Magnesium, Mg	35mg	30mg (0-6 months) 75mg (7-12 months)
Phosphorus, P	278mg	100mg (0-6 months) 275mg (7-12 months)
Potassium, K	441mg	500mg (0-6 months) 700mg (7-12 months)
Sodium, Na	45mg	120mg (0-6 months) 200mg (7-12 months)
Selenium, Se	90.6µg	12µg
Niacin	18.475mg	5.4mg
Folate, total	2µg	24µg (0-6 months) 32µg (7-12 months)
Choline, total	65µg	–
Vitamin B-12	2. 08µg	0.1µg
Vitamin D (D2 + D3)	1.7µg	10µg

Sources: U.S. Department of Agriculture (9) and World Health Organization (10)

Health Benefits Of Tuna For Babies

Image: Shutterstock

Below are some benefits that your baby could reap by consuming tuna in a well-balanced diet.

Growth and development: Coldwater fishes such as tuna are an excellent source of omega-3 fatty acids, such as DHA and EPA (11). Both EPA and DHA are essential fats that are required in optimum amounts to support the proper growth and development of your baby’s eye, brain, immune, and nervous system (12).

Related: When Can Babies See Clearly And Their Vision Development

Physiological functions: Protein helps in the regulation of various body functions crucial for sustenance (13). Tuna has a considerable amount of high-quality protein, which can be helpful in the healthy growth of the baby (14).

Bone development: Vitamin-D is a fat-soluble vitamin that is necessary for calcium absorption. Besides, it is required to perform various other functions such as regulation of neuromuscular processes and hormone production in the body (15). Tuna is considered as an essential source of vitamin-D, considering the nutrient is naturally found in very few foods (16).

Overall health: Tuna is a good source of various micronutrients such as magnesium, ph Tuna Recipes For Babiesosphorus, potassium, sodium, selenium, and thiamine. Owing to these nutrients, regular consumption of tuna could have beneficial effects on the overall health of the baby in the long run.

As you know the benefits, it is also wise to know the possible side-effects of consuming tuna.

Risks Of Tuna For Babies

Image: iStock

Tuna (fresh/canned) is associated with mercury exposure. As per WHO consideration, mercury is one of the top ten chemicals of major public health concern (17). Exposure to mercury during the early years of life can cause serious health effects on the nervous, immune, and digestive systems.

Besides mercury, canned tuna has other possible contaminants due to commercial handling and processing. A few examples are the elements lead and cadmium, which can be bad for health too. Therefore, the Office of Community and Public Health, USA (OCPH) recommends “avoiding excessive amounts of tuna in diet”. Eating one can per week should not be a problem for children under six years of age (18). However, it is best to stick to an ounce or less for babies. Consult a pediatrician or pediatric dietician to learn the safe quantity of tuna for your baby.

Precautions To Take While Introducing Tuna To Babies

Image: iStock

Below is a list of precautionary steps to observe when feeding tuna to babies.

Acknowledge the fact that all tunas can be possibly contaminated. It may not always be possible to avoid mercury entirely. So look for options with less mercury over the ones with possibly higher levels. Canned tuna, especially white, tend to have high amounts of mercury, whereas canned light tuna is considered to have low levels of mercury.

Follow FDA’s latest advice about eating fish. It will help you choose the best for your baby and yourself.

Check for labels while you are buying canned tuna. Labels will help you identify the safest option available over the shelf.

As you prepare tuna for your baby, ensure that you remove bones. This is important if you are using fresh tuna instead of canned.

While feeding, start with small amounts. Watch for the possible signs of fish allergy or intolerance. If any concerns are observed, discontinue feeding immediately.

Avoid introducing tuna with any other new food. It can help you determine allergies easily and might also prevent any cross-reaction with other food items.

To know more about the levels of mercury, see the FDA food safety website or the EPA website. You can also look for your local advisories, especially for tuna caught fresh.

As always, make sure there is variety in your child’s diet, just because fish is a good source of nutrition, do not forget it has its hazards as well.

Precautionary steps, when followed accurately, mitigate the potential health risks associated with tuna.

Let’s check some interesting recipes that you could try for your baby.

Related: 4 Effective Ways To Prevent Fish Allergy During Pregnancy

Tuna Recipes For Babies

Tuna puree is the simplest option to choose when introducing tuna to the baby for the first time. Once your baby gets comfortable with it, then you can try these interesting and nutritionally sumptuous recipes.

1. Tuna Mash Pie

Image: Shutterstock

An ideal tuna recipe since it is easy to swallow and is nutritionally balanced.

You will need:

1 small potato (peeled and diced)
1 cup broccoli
20g tuna (canned, light)

How to:

Take a thick bottom pan and boil potato in water for 15 minutes.
Mash the boiled potato with a fork until you get a rough paste.
Next, wash and separate the broccoli florets. Put the cleaned florets and tuna in another pan and boil them for about 10 minutes.
Drain the water and add the mashed potato to the cooked broccoli and tuna.
Stir together until all mixed. Serve the dish warm

Related: 25 Easy Yet Healthy Broccoli Recipes For Children

2. Grilled tuna with avocado and cucumber

Image: iStock

You will need:

¼ cucumber, diced
1 cup small tomatoes or cherry tomatoes, sliced
½ tbsp finely chopped fresh ginger
3 medium onions, chopped
1 tbsp lime juice
¼ tsp salt
1 avocado, thick slices
2 fresh wild tuna steaks (approx. eight ounces or 226 grams)
1 tbsp sesame seeds, roasted
Extra virgin olive oil

How to:

Take a medium-sized bowl, put the cucumber, tomatoes, ginger, onions, lime juice, one tablespoon olive oil, and salt.
Mix everything together well and then fold the mixture in the avocado slices.
Meanwhile, heat the grill to medium-high.
As the grill is getting heated, rub both sides of the tuna with oil.
Grill each side for three to four minutes.
Once done, slice the tuna and sprinkle sesame seeds.
Serve hot with a homemade sauce of your choice.

1. Is tuna every day healthy for my baby?

Considering the high mercury content of tuna, children shouldn’t eat tuna every day (19).

2. Can I give my baby tuna mayo?

Yes, tuna mayo can be a delicious snack for babies that you can experiment with and add veggies of your choice (20).

Tuna for babies is a good choice for their overall strong growth and development due to the fish’s richness in omega-3 fatty acids, essential vitamins, and other micronutrients. However, since seafood allergies are not uncommon, check your baby for any allergic reactions after starting their tuna feed. If your child has a family history of allergies or you are in doubt, consult your pediatrician before feeding tuna to your baby. Nevertheless, as long as you feed your child an age-appropriate, safe quantity of tuna, you may include it in your baby’s diet.

Key Pointers

Tuna can be included in your baby’s diet a few days after starting solids if the pediatrician approves.
It is a rich source of proteins and essential nutrients required for the baby’s proper development.
Tuna mash pie, grilled tuna, and a few other recipes as you read along.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

1. Is Your Tuna Sustainable?; United Nations
2. Mercury in Fish; American Academy of Pediatrics
3. G D Khedkar and B V Jadhao et al.; Tuna and Tuna-like Fish of Tropical Climates; Science Direct
4. Advice About Eating Fish; FDA
5. Starting Solid Foods; Healthy Eating; American Academy of Pediatrics
6. Dietary Recommendations For Fish Consumption; National Center For Biotechnology Information
7. 20 Amazing Health Benefits Of Tuna Fish; Lifehack
8. Netting Billions: A Global Valuation of Tuna; PEW
9. Tuna, fresh, raw – (SURVEY (FNDDS), 337821); Food Data Central; USDA
10. Feeding and nutrition of infants and young children; WHO
11. Omega-3 Fatty Acids; National Institute of Health
12. Consider Omega-3 Supplementation For The Health Of Your Baby; American Pregnancy Association
13. Protein Structure and Function; National Center For Biotechnology Information
14. D.Khedkar et al.; Tuna and Tuna-like Fish of Tropical Climates; Science Direct
15. Vitamin D; National Institute of Health; U.S Department of Health and Human Service
16. Calcium and Vitamin D; National Osteoporosis Foundation
17. Mercury and health; WHO
18. Waqar Ashraf; Levels of Selected Heavy Metals In Tuna Fish; Researchgate
19. New Study: Mercury in Tuna May Present Greater Risk than Thought: Vermont Public Interest Research Group
20. Tuna mayo hot potato; NHS

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Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with over eight years of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in different...
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Jyoti Benjamin has 25 years of experience as a clinical dietitian and currently works in Seattle. She focuses on teaching people the value of good nutrition and helping them lead healthy lives by natural means. Benjamin has a masters in Foods and Nutrition, and has been a longtime member and Fellow of AND (Academy of Nutrition and Dietetics) and the...
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possible or not, from what age

Contents

Tuna is a large commercial fish of the mackerel family. The product has an exquisite taste, is considered a delicacy and quite expensive. The high cost is due to the special composition of the meat. The red-pink flesh of these fish contains a huge amount of useful substances: from essential amino acids to trace elements and vitamins, antioxidants. For the most valuable nutritional properties, tuna meat is often called "sea chicken" or "sea calf".

Composition and properties of tuna

Tuna is in great demand in the markets and shops, and this is not surprising. This unique product is equally useful in any form - chilled, frozen, canned. The main thing is that the carcass is fresh. Tuna fillet resembles beef in color - it is quite bright, the color is uniform. More details about whether children can have tuna, at what age and how to choose the right tasty and high-quality product will be described below.

Fresh tuna meat contains omega-3 and omega-6 polyunsaturated fatty acids, antioxidants, retinol (vitamin A), pyridoxine (vitamin B6), riboflavin (vitamin B2), nicotinic and folic acids, tocopherol (vitamin E). In addition, the pulp contains iodine, zinc, chromium, selenium, phosphorus, magnesium and manganese, potassium, calcium, copper, sodium.

The product practically does not contain carbohydrates and fats, therefore it is considered dietary, suitable for adult and children's nutrition, as well as for the diet of diabetics and athletes. The calorie content of tuna is about 140 kcal per 100 grams.

The benefits of tuna

The benefits of tuna are enormous. This fish:

Supports heart, liver and thyroid function
Improves eyesight and metabolism
Stimulates growth and tissue repair
Strengthens bones and muscles, hair and nails
Stimulates hematopoietic processes
Has antioxidant activity
Increases the body's resistance to viruses and toxins
Stimulates the brain
Improves mood and relieves stress
Increases immunity.

Possible harm

The main danger is fish of poor quality, counterfeit. Such a product can cause severe poisoning - beware of fakes. Read below to learn how to choose the right tuna.
In rare cases, an allergy may occur. Manifested by redness of the skin, itching, swelling, tearing. If these symptoms appear, the introduction of tuna into the diet should be postponed.

Large fish carcasses may contain mercury and heavy metal salts!

Tuna for children: from what age, in what quantity

Tuna for children from 3 years old.

It is better to start acquaintance with fresh fish. The maximum serving size is 50 grams (raw). If the baby is allergic to marine fish - no more than 20 grams.

The first time you need to carefully observe the reaction. If symptoms of a food allergy occur, the introduction of the product is delayed. If there is no negative reaction, tuna can be left in the diet of crumbs, gradually increasing the portion (up to 100–120 grams per day, but no more).

Canned tuna is allowed for children from 4 years of age.

Contraindications:

Protein allergy
Allergy to mackerels
Diseases of the kidneys
Renal failure
Your pediatrician's ban

How to choose tuna for baby food

Tuna is sold chilled, frozen and canned. Fresh product is stored no more than 4 days, frozen - up to 14 days. Canned food may last the longest (see expiration date).

Fresh and frozen tuna meat - reddish-pink. A changed color or an unpleasant odor indicates that the product is stale. It is even worse when brownish spots are visible - in no case should such fish be eaten.

The best time to buy fresh tuna is from May to August.

How to choose canned food?

Prefer tuna in its own juice rather than in oil. Such a product retains more vitamins and nutrients. Tuna in oil is also significantly higher in calories. It is better not to offer it to overweight children.

The packaging must be free of deformations, dents, rust marks. Marking can be embossed or applied with indelible paint. Fuzzy characters often indicate a fake, be careful. Therefore, an extruded factory marking is preferable.

Look for a product marked "albacore" or "dolphin friendly". The first means that inside white tuna meat is the most healthy and delicious. The sign "dolphin friendly" indicates that the catch did not lead to the death of dolphins.

Quality canned tuna contains only fish meat, salt and vegetable oil (if it is tuna in oil). The best canned food is made in Italy, Spain and Japan. But the Russian product is often prepared using frozen raw materials.

You can also gently shake the jar before buying to get a rough estimate of the ratio of fish to liquid. If the container is glass, it is possible to carefully examine the contents.

How to cook tuna for kids

Frozen and fresh fish, as well as canned fish, are suitable for preparing baby food. Frozen food should be thawed at room temperature first. In no case should the fillet be dipped in boiling water or placed in the microwave. Get the product out of the freezer in advance.

Tuna is best boiled or steamed for children, stewed or baked. Frying in oil, breading and spices is not recommended. Such dishes are more difficult to digest, provoke eating disorders in crumbs - gas formation and bloating. You don't need to add a lot of salt either.

Children's meals with tuna - from 3 years old

Stewed tuna

Ingredients:

300 g tuna fillet;
half a glass of dried apricots;
half a cup of prunes;
1 bulb.

Thoroughly rinse prunes and dried apricots, chop. Chop the peeled onion into half rings. Rinse the fish, dry it, cut into pieces.

Place prepared ingredients (1/2 of them) in a heavy-bottomed saucepan (or roasting pan) in layers: onions, fish, dried fruits. Then repeat the layers. Pour in purified (filtered) water and put on low heat. Simmer covered for about half an hour.

Canned tuna and egg salad

Recipe in this article.

Oven-baked tuna

Ingredients:

200 g tuna fillet;
salt on the tip of a knife;
½ teaspoon olive oil.

Rinse the fish, pat dry, cut into steaks, then brush with olive oil and salt. Salt should be used as little as possible. Place the steaks on a baking sheet or in a non-stick pan and place in the preheated oven.

Bake for 7-15 minutes (depending on the thickness of the steak). You can check the readiness with a fork or a wooden skewer. You can also cook tuna steaks on the grill, without adding oil.

Raw and stewed vegetables, casseroles, fresh herbs are ideal accompaniment to tuna dishes.

Benefits of tuna for a child

Tuna is very popular all over the world, its benefits cannot be overestimated. That is why parents are interested in whether tuna is good for the child's body and the age of the child, which allows him to include this fish in his diet. 9Olo fish

Soup

Original salad with grapes

Summary for parents

See also:

Tuna is a valuable commercial fish belonging to the mackerel family. This is a fairly large fish - its length reaches 5 meters or more. The color of her fillet is very unusual - red. Because of this color and amazing taste, tuna meat has been called “sea veal” by culinary specialists all over the world.

All mackerel are active swimmers, which leads to the accumulation of a significant amount of myoglobin in their muscle tissue. It is from him that the bright red-pink color of the meat depends, which is why the fish is sometimes called the “sea rose”.

Composition and calorie content of tuna

Due to the red color of the meat, tuna is called "sea beef".

The popularity of tuna comes as no surprise given its unrivaled flavor and composition. The meat of the mackerel giant contains many useful substances - from polyunsaturated fatty acids (omega-6, omega-3), essential amino acids to trace elements and vitamins.

There are differences in the percentage of nutrients in fresh and canned tuna meat. This is due to the partial dehydration of meat during heat treatment.

There are no carbohydrates in tuna, which makes the product low-calorie and dietary.
Protein content in fresh meat is about 24%, in canned meat up to 29%.
Fresh fish contains about 5% fat, while canned fish in oil up to 8%.
The nutritional value of 100 g of fresh tuna is 139-145 kcal. The calorie content of 100 g of tuna, canned in oil, is 200 kcal, and in its own juice - 110 kcal.

These data are taken into account when compiling dietary nutrition.

Tuna contains trace elements:

magnesium;
copper;
iron;
potassium;
zinc;
calcium;
phosphorus;
iodine;
chrome;
sodium;
selenium;
manganese.

The content of vitamins in tuna is also quite high: A, E, D, a whole galaxy of vitamins from group B ₉ , B ₁₂ ).

Tuna can be called the champion among fish in terms of the amount of nutrients it contains.

Benefits

The benefits of tuna cannot be overestimated:

Despite the low fat content, tuna contains polyunsaturated fatty acids, which:

ensure the normal function of the cardiovascular system;
activate the activity of the brain;
provide a healthy condition of the skin, nails and hair;
improve visual acuity.

Vitamin A, or retinol (650 mg/100 g of meat), activates tissue regeneration, growth of the child's body, improves immunity. Together with vitamin E, it exhibits antioxidant activity and cleanses the body of toxins, radionuclides, and toxic substances. The antitoxic effect is enhanced by trace elements selenium and chromium. They help cleanse the liver.
Chromium is involved in the regulation of carbohydrate metabolism.
Iodine ensures the prevention of thyroid diseases. It is necessary for the normal intellectual development of the child.
Phosphorus strengthens muscles and bones, activates brain functions, improves eyesight.
Vitamins B ₁ (thiamine) and B ₆ (pyridoxine) are involved in metabolic processes, they are necessary to ensure the functions of the liver and heart.
Nicotinic acid (B _3, or niacin) has a calming effect on the nervous system.
Vitamin B ₄ (choline) helps to strengthen nails and hair, improve skin. Therefore, the use of tuna is recommended for skin diseases (dermatitis).
Iron, vitamins B ₉ (folic acid), B ₁₂ (cyanocobalamin) from tuna will have an anti-anemic effect, participating in the processes of hematopoiesis.
Vitamin D (calciferol) is essential for the regulation of calcium metabolism. Together with calcium and phosphorus, the vitamin will ensure the normal development of the skeleton for the child.
Eating just 30 g of tuna every day can almost halve the risk of heart disease.
Normalization of metabolic processes with regular use of this fish has a positive effect on the body of children suffering from allergic diseases, reduces the risk of developing an allergic reaction.
Substances with antioxidant activity contained in tuna will protect the body from the formation of malignant cells. Tuna meat dishes should be eaten with arthritis or other joint damage.
Inclusion of tuna in the diet of overweight children will help to get rid of extra pounds without losing muscle mass.
An increase in the rate of metabolic processes with the systematic use of this fish leads to the normalization of blood sugar levels. The low calorie content of the product and the absence of carbohydrates in it makes it possible to include tuna meat dishes in the diet of children with diabetes.

How to choose fish when buying

You can buy fresh, frozen and canned tuna in stores. The shelf life of a fresh product is limited - no more than 4 days; frozen fillets can be stored for no longer than 2 weeks. Therefore, when buying a packaged product, you need to pay attention to the terms of harvesting and expiration dates.

Fresh tuna fillets are usually sold from May to August.
Tuna is similar in color to beef.
The color of the meat must be uniform, without spots.
Since fresh meat quickly loses its useful properties, it is better to buy it in vacuum packaging.

More about canned food

The composition of canned tuna is almost identical to fresh, but its calorie content is 2 times higher.

Canned tuna is available regardless of the season. It can be made in oil and in its own juice (a healthier option). For dietary nutrition, tuna in oil, as a more high-calorie product, is not suitable.

Canned food can be consumed without further processing or used for cooking. The properties of fresh, frozen and canned tuna are almost identical.

Fatty acids, amino acids, minerals and vitamins are completely preserved in canned meat. Only the calorie content of canned food in oil is almost 2 times higher than that of tuna in its own juice.

It is necessary to pay attention to the packaging itself, that is, the jar. You should not buy canned food in swollen cans or deformed ones with rust spots.

High-quality canned food must be produced in accordance with GOST.
Ideally, canned food is labeled "albacore". This marking indicates that inside is the meat of the best breed - white tuna, the most delicious and healthy.
Specifications marked "dolphin friendly" means that the fishing was carried out in compliance with laws and technologies that prevent the death of dolphins.

Tuna inhabits warm waters, the best catch is made in the area of Japan, Spain, Italy. Tuna caught off the Seychelles and Thailand has fewer useful qualities; dark meat can be added to canned food.

Russian producers use frozen meat for production. Canned food in Russia, despite any labeling, does not guarantee either the authenticity or the quality of the product. Therefore, it is better for children to consume fresh tuna meat.

Harm

Useful properties and harm of tuna are incommensurable, but in some cases it can also have a harmful effect on the child's body.

Meat, especially large meats, may accumulate mercury and heavy metal salts. Therefore, carcasses of large fish are not suitable for children, and they can be introduced to tuna no earlier than 3 years.
If a child is allergic to any type of marine fish, it is also necessary to introduce tuna into the diet with great care, starting with 20 g of the product, after consulting a pediatrician and monitoring the child's condition. If you are allergic to mackerel, tuna is contraindicated for a child.
The high protein content of tuna meat prevents it from being given to children with kidney disease, especially those with kidney failure.

When can and should be given to children

Tuna can be introduced into the diet of children from 3 years of age. This is due to the fact that mercury can accumulate in fish meat, which will be dangerous to the body.

Daily intake of fish for children aged 50-70

This product will provide the child's body with complete protein, essential amino acids.
Even one serving contains half of the body's daily requirement for vitamins of group B.

Consumption of tuna is necessary for the harmonious development of not only the physical, but also the mental abilities of the child. Fish is useful for intellectual activity, so schoolchildren with their daily workloads need to include tuna in the menu at least twice a month.

This relative of mackerel also affects the emotional state, so its consumption will be useful for neurosis in children, with a tendency to depression in adolescents. Tuna meat should also be consumed by children involved in any sport.

Tuna is free from helminths and parasites, which is very important for children.

What and how to cook with tuna

For lunch, you can offer your child a delicious and very healthy soup with tuna.

There are a lot of recipes for tuna dishes that can decorate the festive table and diversify the everyday menu.

Tuna meat is tasty both hot and cold. It can be:

boiled;
extinguish;
bake;
fry;
salting;
cook pâté;
add to pastries, salads, sauces.

Frying is the least suitable way of processing meat for children. It is also important to remember that tuna is very sensitive to heat treatment: if it is overexposed on fire, the meat will become tough and lose its unique delicate taste.

Fish goes well with vegetables when baked in foil, children also like pizza with tuna meat. Filet can be served with mashed potatoes and pasta.

Several recipes:

Baked tuna

When baked in the oven, fish pieces are brushed with olive oil, salt and spices are added. To prevent the meat from being too dry, it should not be kept in a preheated oven for more than 7-10 minutes.

Fish stew

Tuna stew is easy to make. The fish is first lightly fried with onions, then its pieces are sprinkled with lemon juice and stewed for an additional 15 minutes.

Soup

You can also prepare a healthy and tasty soup.

Cut into cubes 200 g potatoes, 1 medium carrot, 100 g celery.
Put a tablespoon of butter and chopped onion into a frying pan and cook until golden brown.
Add chopped vegetables there and simmer for 5 minutes.
Then put everything in a saucepan, add water and 3 tbsp. l. milk, bring to a boil.
Mix 50 g of flour with 0.7 l of milk and add the resulting mixture to the soup.
After boiling, add 500 g tuna fillet cut into small pieces.
The soup is boiled until the vegetables are cooked and salted.

Greens are added when serving.