Defend against depression with canned tuna

Short days and long nights– it’s no wonder some 10 million of us find our mood falling with the thermometer. The culprit is lack of sunlight which triggers a drop in the happiness hormone serotonin. There are ways to reverse season affective disorder (SAD). Studies show deficiencies of omega-3 fatty acids lead to depression. The journal Psychiatry Research advises raising levels with canned tuna.  It only takes ten minutes to make a California style tuna roll-up. Ingredients below go into a tortilla.

California style tuna roll-ups


    • 1 can (6 ounces) light tuna fish, preferably packed in water, drained and flaked
    • 3 tablespoons lite mayonnaise
    • 1/4 teaspoon wasabi paste or freshly ground black pepper, to taste
    • Two 10-inch flour tortillas
    • 2 medium leaves Boston lettuce
    • 1 Kirby cucumber, peeled and coarsely shredded lengthwise (without seeds)
    • 1 medium carrot, peeled and coarsely shredded
    • 1/2 of a ripe avocado: peeled, pitted, and sliced 1/2-inch thick


  1. Combine the tuna, 2 tablespoons mayonnaise, and wasabi paste in a small bowl and mix until blended.
  2. Lay the tortillas on a work surface. Spread 1/2 tablespoon mayonnaise on each tortilla and arrange the lettuce on top of both; arrange cucumber, carrot, and avocado lengthwise in rows near one edge. Spoon the tuna in a line next to the vegetables (away from the edge). Roll each tortilla up snugly into a cylinder. Cut crosswise in half.



8 thoughts on “Defend against depression with canned tuna

  1. Meghan Lewis

    Hi Kathleen. I sometimes forget about tuna, but canned in water, a serving contains less than 1 gram of fat and only about 100 calories. Thank you for the reminder– the contents in the roll-up look good!

  2. Joyce Craft

    Gosh, yes! Tuna is so good for us. I’m a nurse and often enjoy it for the taste but also know of its significant impact on heart health. In terms of reducing coronary heart disease, tuna fish has very high levels of omega-3 fatty acids, which help to reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Want to tell you I recently bought the diet book you and your daughter, Janice, wrote. Love the ideas!

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