Safcol Tuna, Salmon & Seafood

Tuna is an excellent source of lean protein, vitamins and minerals, and is a great food to include in a balanced and healthy diet. It is also high in the beneficial omega-3 fatty acids and naturally low in saturated fat. Tuna is one of the highest protein natural foods you can buy and can be prepared in an almost endless variety of ways.
Salmon is an excellent source of protein and contains all the essential amino acids. Salmon is rich in minerals, vitamins A, D, B6 and B12 and also contains vitamin E, a powerful antioxidant, which may assist in lowering the risk of heart disease. Its also a great source of omega-3 fatty acids EPA and DHA and other natural fish oils.

Canned fish such as tuna and salmon contain a range of essential vitamins and minerals and are an excellent source of nutrition. Oily fish such as tuna and salmon are high in omega-3 fatty acids and are also a great source of:

  • High quality protein
  • Selenium
  • Magnesium
  • Potassium
  • B vitamins Niacin, B1 and B6 and B12
  • Iodine

Regularly incorporating fish as part of a balanced diet carries many well-documented health benefits, including:

  • Prevention of cardiovascular disease and promoting cardiovascular health
  • Improving the ratio of good cholesterol levels in the body
  • Growth, development and brain function
  • Anti-inflammatory effects
  • Promoting good eye sight
  • Lowering blood pressure
  • Reducing the risk of certain types of stroke
  • Improving mood and alleviating depression

Low GI

Tuna and salmon are also low GI. Foods with a low glycaemic index release energy more slowly than high GI foods, which helps to keep your blood sugar levels steady. Foods with low GI keep you feeling satiated for longer and you won’t need to eat as much in order to feel full so you’ll be less likely to over eat.

High in protein

Tuna and salmon are excellent sources of quality protein. Eating a couple of serves of tuna and salmon each week can provide the essential protein that is required for maintaining:

  • Muscle strength and endurance
  • Healthy skin and nails
  • Even increased energy levels


What are OMEGA-3s?

Omega-3 fats are a type of polyunsaturated fat that help to reduce your risk of heart disease. Omega-3 fatty acids can come from a variety of sources. The best source of long-chain Omega 3-s come from fish.1

Marine sources of Omega-3 fatty acids

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are omega-3s that are found primarily in oily fish such as Atlantic salmon, canned salmon and tuna as well as barramundi, trout, mackerel and canned sardines. They are some of the richest natural sources of Omega-3.1

What are the benefits of OMEGA-3?

Scientific evidence supports the role of long-chain omega-3s EPA and DHA, in the healthy development and function of the brain, eyes and heart.1

DHA is highly concentrated in the brain and retina of the eyes. This is vital for brain health and critical for visual function. EPA is believed to be important for maintaining healthy blood vessels and for heart health, moderating inflammation in the body, and can contribute to controlling high blood pressure, may protect against cancer, improve your mood and alleviate depression.1

How much OMEGA-3 do I need?

The Heart Foundation recommends, for the adult population, consuming about 500mg of omega-3 (marine source) every day. While marine sources of omega-3 are already in the form of EPA and DHA, plant sources of omega-3 must be converted in the body to form EPA and DHA before they can be utilised. This process requires other nutrients in the process, and higher amounts of plant-based omega 3s may be needed in order to get the same amounts of EPA and DHA as marine sources.1

On some days you may consume more or less omega-3s than on other days, but aim to consume about 3500mg of marine-sourced omega-3 over the whole week.1

The Heart Foundation recommends that you achieve this amount by eating two to three 150g serves of oily fish every week and supplementing your intake with fish oil and/or foods and drinks enriched with omega-3 fatty acids.1

Other sources of OMEGA-3s include:

Omega-3 animal sources:

Docosapentaenoic acid (DPA), along with smaller amounts of EPA and DHA, is naturally found in animal products, such as free range eggs, chicken and beef.1

Omega-3 plant sources:

Alpha-linolenic acid (ALA) is derived from plants and is found mainly in fats and oils, such as canola oil and soybean oil, and also in linseeds (flaxseeds) and walnuts.1

1. Heart Foundation Q&As on Omega 3s for the general public © 2008 National Heart Foundation of Australia ABN 98 008 419 761