This is, according to an expert nutritionist, the food we all have in the pantry, and that with pasta improves mood and helps to sleep
This gastroenterologist encourages those seeking to increase the nutritional value of their pasta dishes to add this kitchen staple.
This advice comes directly from the homeland of pasta, Italy. Tuna is a staple in many households and is a key source of omega-3s, proteins, and zinc. If you want to make some pasta, Luca Piretta, a gastroenterologist and nutritionist at the University of Rome, recommends adding a can of tuna, including the oils packed with nutrients from the beloved fish.
“Tuna is a precious source of ‘good’ Omega 3 fats which, in addition to modulating inflammation, protect the heart and arteries and protect against cardiovascular accidents such as stroke, heart attack and atherosclerosis,” said Piretta.
The benefits that tuna provides for the brain
The expert also pointed to studies that tuna can reduce “the risk of neurodegenerative diseases and depression,” in an interview with the Italian outlet, Il Messaggero. The mechanism by which the canned fish helps to decrease the risk of neurological conditions and mental illness is through the production of Tryptophan, which Piretta describes as the “precursor of serotonin, known as the happiness hormone.”
Try this trick next time you make pasta
If you are whipping up some pasta, add the entire can of tuna to the sauce. You can add tomatoes, spinach, onions, garlic, peppers, or any of your favorite vegetables to create a dish packed with vitamins, and importantly, iron. Piretta notes that the iron levels in tuna are comparable to a fillet of red meat, making it a great substitute.
If you tend to purchase your tuna in oil from the supermarket, Piretta says it would be a mistake, “both from a nutritional and sustainability point of view,” to toss out the oil when you add in your tuna.
Olive oil that is used in the canning process is one of “the healthiest far par excellence,” says Piretta, because aside from being a critical source of Omega-3s, it absorbs some of the nutrients of the fish. Using this oil as your cooking base can help boost the nutritional value of any pasta sauce you scrape together.
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