The health benefits of tuna fish include its ability to reduce cardiovascular conditions, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, maintain the health of the skin, increase red blood cell count, prevent cancer, protect against various kidney diseases, reduce general inflammation, and inhibit cell membrane damage.
Tuna Fish
Their delicious taste, global availability, and healthy components make it an ideal replacement for red meat or for those who like to add some healthy variety to their diets; it is also relatively cost effective.
Tuna have been fished since 2000 BC in Phoenicia. To reduce the impact of overfishing on this high-demand food source, tuna farming has become a massive industry, with over 240 tuna farms in the Mediterranean Sea alone. The taste of tuna fish makes it perfect for eating as a tuna steak, as a spread with mayonnaise on crackers or bread, in tuna salad and burger, or any of the other varieties. It is versatile, delicious, inexpensive, and very good for health. But what healthy components do tuna fish really contain?
Nutritional Value Of Tuna Fish
The health benefits of tuna fish that are listed above can be attributed to the impressive content of vitamins, minerals, nutrients, and other organic compounds found in this delicious fish. These include antioxidants and protein, without much-saturated fat or sodium. It also has impressive levels of selenium, and good amounts of phosphorous, iron, magnesium, and potassium. In terms of vitamins, there is a wealth of vitamin B12 and niacin, as well as a good amount of vitamin B6 and riboflavin.
Health Benefits Of Tuna Fish
• Heart Health
Perhaps the most common health benefit that is attributed to tuna fish is its significant impact on heart health. In terms of reducing coronary heart diseases, tuna fish has very high levels of omega-3 fatty acids, which help reduce omega-6 fatty acids and cholesterol in the arteries and blood vessels. Furthermore, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases.
• Blood Pressure
The combination of omega-3 fatty acids, which are anti-inflammatory and can help reduce blood pressure, along with potassium, a vasodilator, make tuna fish very good for lowering blood pressure. Reducing hypertension can significantly boost your health by lowering the strain on your cardiovascular system. This will help prevent heart attacks and strokes, as well as conditions like atherosclerosis, which can lead to a number of health complications.
• Growth and Development
When people give up red meat or become a vegetarian, one of the most dangerous dietary challenges is acquiring an appropriate amount of protein. Luckily, for pescatarians, tuna is packed with protein. A single serving of only 165 grams (approximately 1 can of tuna fish) contains more than 80% of your daily protein requirement. Proteins are the building blocks of our body, and with proper amounts of protein in our system, we are guaranteed to have increased growth and development, faster recovery from wounds and illnesses, improved muscle tone and growth, and overall metabolic efficiency. It can boost our energy levels and make our body work more effectively thanks to the impressive levels of protein it contains.
• Weight Loss
Obesity is one of the most troubling conditions in the recent decades. Thankfully, tuna fish is low in calories and fat, yet loaded with beneficial nutrients and protein. Furthermore, the omega-3 fatty acids found in tuna stimulate a hormone called leptin, which balances the body’s food intake with the internal desire to eat more. This can reduce overeating and make sure that your body is only consuming what it actually needs, helping to quickly get your diet and appetite back on track.
• Boosted Immune System
Tuna contains healthy amounts of vitamin C, zinc, and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful byproducts of cellular metabolism that can cause cancer and other chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium. This relatively rare mineral is found in huge quantities in tuna, nearly 200% of the daily requirement in a single serving. This makes tuna a very powerful antioxidant and immune-system-stimulating food.
• Energy Levels
The B complex vitamins in tuna have been connected with a wide range of health aspects. They are mainly involved in boosting the metabolism, increasing the efficiency of organs, protecting the skin, and increasing energy levels. By consuming tuna regularly, you can ensure that you are active, energetic, and healthy.
• Blood Circulation
Tuna is a rich source of iron, along with the B-complex vitamins that play an important role in red blood cell formation. Without iron, people become anemic (another issue that many vegetarians and vegans face), and their blood is unable to properly oxygenate the body’s extremities or vital organ systems. It provides that important source of iron, keeping our body operating at optimal levels.
• Cancer Prevention
As mentioned earlier, tuna fish has very good antioxidant properties thanks to selenium and various other nutritional components, making it effective at preventing some types of cancer. Numerous studies are ongoing, but those already conducted have connected tuna to a reduction in the occurrence of breast cancer, while other studies have also revealed a benefit against kidney cancer as well. Selenium is a powerful antioxidant that neutralizes free radicals before they can cause mutations in healthy cells, thereby turning them into cancer cells. Other promising results have shown a reduction in colon cancer, thanks to the high levels of omega-3 fatty acid.
• Kidney Disease
The potassium and sodium content in tuna is well-balanced, which helps to manage the fluid balance in the body. When your body properly maintains the fluid balance between salts and potassium, then the kidneys can function properly and without undue stress, thereby lowering the chances of developing serious kidney conditions.
• Reduced Inflammation
By generally reducing the inflammation of the body thanks to healthy cholesterol and anti-inflammatory vitamins and minerals, tuna fish can keep the body’s overall stress levels down. A reduction in inflammation across the body ensures the enhanced functioning of all organ systems by concentrated efforts of resources on essential functions. It also helps to prevent inflammatory diseases like arthritis and gout, both of which afflict millions of people around the world. Not to mention the weight loss benefit.
• Cell Membrane Damage
When tuna is cooked, proteins break down into fragments, called peptides and these fragments can actually be powerful antioxidants that specifically target cell membranes, keeping them healthy, strong, and functioning properly. Free radicals often attack membranes throughout the body, including those in the brain.
• Mercury and Selenium Balance
One of the most exciting recent developments in the study of tuna’s impact on human health comes about due to a dangerous aspect of marine life. Many fish contain small levels of methyl-mercury, and when eaten in small quantities, they do not harm humans. However, in larger quantities, mercury poisoning can occur. Various studies have revealed that consuming tuna above certain limit might bring the mercury level to an unhealthy point in our bodies. The most recent studies have shown that there is a unique form of selenium, called selenoneine. This actually binds to mercury and acts as an antioxidant, slightly changing the composition of mercury to make it less dangerous. However, studies are still ongoing to completely validate this.
• Depression
Intake of fish is also a good remedy for depression. Findings of a research study suggest that fish consumption may be beneficial for women’s mental health. It can also reduce depression levels in women.
Word of Caution: The most common danger of eating too much of this fish is the risk of mercury poisoning, but as the above-mentioned studies are hinting at, this may not be as much of a health problem as we thought, as long as you are eating fresh, unprocessed tuna.
Other than that, tuna is a wonderfully delicious and beneficial part of any diet. Gone Fishing!
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