Tuna Fish health benefits include maintaining blood pressure, supporting heart health, improving immune system, support eye health, supporting growth, promoting weight loss, increasing energy level, improving blood circulation, preventing cancer, and reducing inflammation.
There is no question eating the right type of fish frequently is going to pump you full of a wide array of health benefits. Endowing fish with other food supplements is a great way of consuming essential proteins and high-quality fatty acids. Tuna fish, in this regard, is one of the healthier fishes for its multitude of health endpoints. Its moderate consumption stimulates growth and strengthens the immune system, helping you steer clear of many nutritional deficiencies.
What is Tuna Fish?
Typically found in salt water, Tuna belongs to the mackerel family called Scombridae. Scientifically known as Thunnini, the fish is a good source of vitamins and minerals – particularly, omega-3 fatty acids. Tuna has 15 more species that are enjoyed as culinary traditions in diverse cultures.
The global availability, broad variety, scrumptious taste and plethora of health benefits make this sea dweller not only people’s favorite but also a healthier substitute for red meat.
Nutrient Density of Tuna Fish
- Protein 60%
- Vitamin B-12 181%
- Vitamin B-6 25%
- Magnesium 16%
- Iron 7%
- Potassium 9%
- Calcium 5%
12 Amazing Benefits of Tuna Fish
1. Heart Health
Protecting the heart from various coronary diseases is one of the significant health benefits associated with tuna. Eating it twice in a week can help you increase the level of HDL cholesterol (omega-3 fatty acid), which has a great impact on heart health. It balances the cholesterol level by reducing omega-6 fatty acids in the blood vessels. HDL cholesterol further helps you prevent fatty residues from accumulating in the arteries.
2. Maintain Blood Pressure
Tuna fish makes a good replacement of red meat which contains a high level of sodium that increases blood pressure. Plus, omega-3 fatty acids are anti-inflammatory in nature and help you maintain your blood pressure. Tuna is also rich in potassium and is considered effective when it comes to lowering hypertension.
As a vasodilator, it widens blood vessels for their smooth function and relaxes the muscle cells of vessel walls. Moreover, sustained systolic hypertension lowers the strain and has a significant impact on your cardiovascular system. Thus, adding tuna in your dietary lifestyle is a convenient way to prevent cardiac arrest and minimize the chances of a heart attack.
3. Improve Immune System
Tuna contains some potent immunity boosters and antioxidants that are attributed to improving the defense mechanism of your body. Macronutrients like vitamin C, manganese, and selenium help your body fight against free-radicals that can deteriorate the cellular structure of your metabolism. A sufficient amount of selenium in tuna is the main ingredient that serves nearly 200% of the nutritional requirement of the body and makes this sea dweller – a powerful antioxidant to boost your immune system.
4. Eye Care
In addition to boosting your immune system, tuna has some great benefits when it comes to preventing eye disorders. The Omega-3 fatty acids do not only improve your eyesight but prevents numerous eye disorders like macular degeneration. This eye disorder is common in seniors and is a major cause of blindness. Beyond this, tuna reduces the symptoms of diabetic retinopathy-blindness caused due to exacerbated diabetic condition.
5. Help in Growth
Packed with essential nutrients, tuna is a food item you can rely on for a healthy growth cycle, especially in children. According to some studies conducted on nutritional aspects of tuna, you can consume more than 85% of your protein requirement from Tuna – (160 grams) per single serving. Since proteins are the primary components that help body repair tissues, make enzymes and contribute to activating numerous chemical reactions in the body, eating Tuna guarantees healthy growth. Also, it heals wounds, improves muscle tone and escalates metabolic rate.
6. Weight Loss
Despite the fact that the fish is rich in omega-3 fatty acids, you don’t have worry about getting fat. It is loaded with healthy and beneficial nutrients and has zero calories. That means, including a moderate quantity of tuna in your weekly diet will not increase your weight; instead it will help you shed some extra pounds. The fatty acids in Tuna further stimulate Leptin hormone to balance your food intake and appetite. This significantly reduces your overeating habit.
7. Energy Level
The presence of B-12 vitamins in Tuna makes it a perfect energy booster. The power-packed nutrient is attributed with a plethora of health benefits. Vitamin B12 mainly increases organ efficiency, boosts metabolism, protects skin, and increases the body’s energy levels. Hence, adding tuna to your regular diet is an easy way to stay active, healthy and energetic.
8. Improves Blood Circulation
Poor blood circulation can cause plaque to develop in your arteries, lower energy level, cause swelling and dizziness. Tuna, with its B complex vitamins and iron sufficiency, is a good source you can rely on to prevent these health problems. It enhances your blood circulation and helps your vital organs receive oxygen for their smooth function.
9. Prevents Cancer
The antioxidant properties of tuna include it in a list of significant food items that are known to prevent cancer. Numerous studies have shown tuna as an effective edible to reduce the occurrence of kidney and breast cancer. Selenium in tuna acts as a powerful antioxidant that inhibits the mutation of cancerous cells by neutralizing free radicals. Furthermore, there are some more promising results of recent studies that prove that tuna plays an important role in the reduction of colon cancer.
10. Kidney Diseases
Tuna meat entails a good combination of potassium and sodium that is very helpful to balance different fluids in the body. This whole process helps your body keep hydrated and enable kidneys to function properly.
11. Reduce Inflammation and Stress
Tuna fish is not only deliciously mouth watering, but its anti-inflammatory macronutrients like minerals and vitamins reduce your stress levels. It also prevents symptoms associated with gout and arthritis – both of which are common inflammatory diseases that afflict many people across the world.
12. Balanced Selenium and Mercury
Numerous studies have connected fish consumption with an increased level of mercury in the body. It is considered unhealthy. Tuna, in this regard, contains selenoneine, which is a unique and a different form of selenium. This dominant antioxidant changes the mercury composition by binding it with other chemical components to combat the detrimental effect.
In conclusion, consuming Tuna comes with a slew of benefits ranging from boosting the immune system to balancing chemical reactions in the body. The silver sea dweller is not only deliciously healthy but is busted with essential nutrients. It helps you prevent numerous health problems, maintain your blood pressure, and control your weight.