Tuna fish are one of the most desirable and valued fish with their diverse family of fish in the world. They are famous not only for their attractive taste and global availability but also for their valued health benefits, which make them ideal to be added to the daily diet in place of red meat or other common dishes. It is quite easy to find tuna fish in any oceans in the world and despite various types of fish suitable for their different cultures they also have the same health benefits to the human body.
Top 19 Nutritional Benefits Of Tuna Fish For The Whole Health
Tuna fish contain a high content of nutrients, vitamins, minerals, and other organic compounds, which makes them really beneficial for the whole health. We can list some of their noticeable nutrients like antioxidants, protein, unsaturated fat or sodium, a high level of selenium, a good amount of phosphorous, potassium, magnesium, and iron, and a large quantity of vitamin B6 and riboflavin, B12 and niacin. These are all necessary supplement for the human body.
Because of their various nutrients, there are many health benefits of tuna including the ability to decrease cardiovascular conditions, lower cholesterol levels and blood pressure, boost the growth and development of the body, improve the immune system, reduce normal inflammation, prevent cancer and kidney diseases, aid in weight loss, increase energy, and maintain the skin health that are all clearly proved indeed.
Now, it is time for VKool.com to recommend you top 19 nutritional benefits of tuna fish for the whole health. We actually listed the best advantages of tuna that are found from reliable sources in our article so that you can absolutely rely on it. Please read our writing as your consulting document because it just aims to supply the health information and not to give medical methods. Spend your time reading it in order to know more about this powerful fish more!
1. Maintain Heart Health
Maintaining the heart health is known as one of the most important benefits of tuna fish. In fact, tuna meat contains a high level of omega-3 fatty acids that help reduce coronary heart disease by decreasing cholesterol and omega-6 fatty acids in the blood vessels and arteries. In other words, omega-3 fatty acids in tuna fish can protect the heart against abnormal heart rhythms which can be fatal. Therefore, they can be added to the daily diet to replace other foods with high level of saturated fat, like pork, in order to lower the risks of various heart diseases.
Furthermore, consuming tuna fish at a proper amount can help improve the rate of HDL to LDL presented in the body, which lower some problems in heart pump and blood flow to bring you an improvement in your heart health.
2. Reduce Blood Pressure
Another of the health benefits of tuna is reducing blood pressure. As mentioned above, tuna contain a mineral called potassium that can lower the blood pressure and of omega-3 fatty acids that are friendly with the heart health. The combination of potassium and omega-3 fats gives anti-inflammation to the cardiovascular system and helps reduce the blood pressure. Besides, the decrease in hypertension can considerably improve the health by reducing the strain on the cardiovascular system. That means you will have lower pressure along with a lower risk of heart attacks, stroke, and other complicated problems as clogged arteries.
In addition to the lower blood pressure, tuna can help you avoid the risks of stroke. According to the recent research, those who have 5 servings of tuna per week can have a lower risk of the stroke up to 30%. And due to folic acids and B vitamin complex in tuna, the blood clots are effectively prevented and the artery walls are improved.
3. Benefits Of Tuna Fish – Boost Blood Circulation
Not only do tuna fish reduce the blood pressure but they also boost the blood circulation.
Vitamin B and iron presented in tuna make them ideal for this benefit. In fact, vitamin B plays a great role in the formation of red blood cells and iron helps people avoid anemia that vegetarians and vegans often face. The deficiency of iron also makes the blood unable to adequately oxygenate the extremities of the body and some organ systems needing fresh oxygen to function properly. When you have an unhealthy eating habit and your cells begin degenerating, your cardiovascular system will get jammed and slow down with fat. Meanwhile, a proper intake of vitamin B and iron can help you strengthen the blood cells. More clearly, iron will boost your blood circulation so that the oxygen and nutrients in the blood can be enough supplied any organs of the body, which make them function properly. To conclude, tuna fish are really necessary for your daily diet.
4. Prevent Cancer
One of the important benefits of tuna fish is preventing the risks of cancer. As mentioned before, tuna fish contains a very good content of antioxidant and with its selenium and other nutritional components it becomes effective in preventing some types of cancer. There have been many studies on the efficiency of tuna fish on the decrease of cancer conditions, which have shown that they could help reduce the risks of breast cancer and kidney cancer as well. In addition, selenium, known as a potent antioxidant, can neutralize free radicals that cause mutations in the body cells and turn them into cancer cells. Furthermore, tuna fish has been proved to have the ability to reduce colon cancer due to its rich omega-3 fatty acid content. Therefore, you should consume tuna fish every week or mix it up with other ingredients to take advantage benefits of tuna fish and make your diet diverse and delicious.
5. Fight Kidney Disease
Fighting kidney disease is the next of the health benefits of tuna fish. This advantage also associates with the potassium, a potent mineral in the fish. When this mineral and sodium content of tuna are absolutely balanced, they will help regulate the fluid balance, between salts and potassium, in which the kidneys are able to function properly without undue stress. Because of that, the risks of developing negative kidney conditions can be significantly lowered.
In addition to the consumption of tuna fish in your daily diet to lower the risks of kidney diseases, you should stay hydrated during the day by drinking 7 to 9 glasses of water as a proper amount for its function as well as the whole body health.
6. Protect Cell Membrane
It is very interesting that there are many health benefits of tuna fish when cooked. It is the time the proteins in tuna broken down into fragments that are called peptides. These peptides can become powerful antioxidants when heated and they typically target cell membranes by keeping them strong, healthy, and functioning properly. Besides, free radicals can attack membranes of the body while these antioxidants in tuna can neutralize them effectively. Therefore, cooking tuna fish makes an excellent dish to boost the membrane protection as well as the whole health.
It is advised to consume boiled tuna fish as much as possible. The dishes may taste a little bad but you can make them more delicious with spices and good seasoning.
7. Balance Mercury And Selenium
The ability to balance mercury and selenium is another of the health benefits of tuna that has been investigated. According to the studies, many fish in the marine life have low levels of methyl-mercury that is not harmful to the humans when eaten in such a small quantity. But mercury poisoning may occur with a larger quantity and it is very complicated and serious. Thus, some studies have indicated that a certain consumption of tuna fish can lead the mercury level to an unsafe point. Fortunately, there is also a typical form of selenium, known as selenoneine, can bind to mercury and act as an antioxidant. It can slightly change the composition of mercury in order to make it less dangerous. And the positive effects of tuna fish on this aspect are continuously studied and promised to be much more.
8. Lower Triglycerides
There is something noticeable behind the fact that tuna have the ability to impact on the cholesterol levels in the blood and organism. Another concept is triglyceride that is used to indicate the amount of fat carried in the bloodstream. For example, a high level of triglyceride indicates that you are experiencing a high level of low-density lipoprotein (LDL), known as bad cholesterol along with a low level of high-density lipoprotein (HDL), known as good protein. But in fact, you need to have less LDL and more HDL or in other words, you have to reduce the level of triglyceride. And to make it easy, you just need to eat and take benefits of tuna fish which helps you lower the triglyceride level in the bloodstream.
Learn more: Top 10 foods good for high cholesterol
9. Aid Growth And Development
Aiding in the whole growth and development is the next of the health benefits of tuna fish due to its protein content. You may have heard that meat and eggs are the good sources of protein, but tuna contains more protein than two of them. An adequate amount of protein is necessary not only for people under normal conditions but also for those who want to become vegetarian. According to the studies on tuna fish before, a serving of 165 grams tuna, the same to the volume of 1 can tuna fish has more than 80% of the required protein for a day. Protein is known as the key factor of the human health, thus, a proper amount of protein can ensure an increased growth and development, which is shown through the faster recovery from illnesses or wound, an improved muscle tone, and effective metabolism. In other words, tuna fish boost the energy level in order make our bodies work properly thanks to its excellent levels of protein.
10. Improve Immune System
The benefits of tuna fish to improve the immune system bases on its rich source of nutrients, vitamin, and minerals. More clearly, it contains a large amount of vitamin C, manganese, and zinc that are considered as a natural antioxidant. And as mentioned earlier, antioxidants play an important role in protecting the body’s mechanisms from free radicals, known as the byproducts of cellular metabolism also the main reason of cancer and chronic diseases. Luckily, tuna is a great source of selenium, a potent antioxidant for the immune system. Though it is a pretty rare mineral, we can easily find it in tuna fish with a high amount, approximately 200% of the required daily amount just in a serving. For this reason, tuna fish is advised to consume on a regular basis as a powerful antioxidant to stimulate the immune system.
11. Reduce Inflammation
Reducing the inflammation is another of the health benefits of tuna fish. It is due to the anti-inflammatory vitamins and minerals along with the healthy cholesterol and in tuna fish. These minerals and cholesterol can help with the allocation of resources in the organism so that both of muscle inflammation and illness inflammation can be reduced and the whole body can function properly. Besides, other inflammatory diseases like gout and arthritis can be effectively prevented. So with tuna fish, you should not worry about inflammation much more.
Learn more: List of 10 foods to avoid with arthritis pain
12. Provide Energy
Being a rich source of vitamins, minerals, and nutrients, benefits of tuna fish are really suitable for a daily diet aimed at supply energy for activities. The noticeable supplement is vitamin B-complex that is linked to various health aspects, especially to the improvement of the metabolism and the increase in the functioning of all the organ systems. This vitamin also protects the skin and increases energy. And next to vitamin B-complex is omega-3 fatty acids and protein values that all supply the energy for the human body. Therefore, you should keep consuming tuna fish on a regular basis to have an energetic, active, and healthy life. Moreover, tuna meat is very beneficial for those who are in the recovery time after athletes training or doing exercise needing much energy.
13. Prevent Obesity
Another of the important benefits of tuna is reducing the risks of obesity and aiding in weight loss. As you know, obesity has been one of the most common and biggest problems worldwide in recent decades. It is because that tuna fish is low in fat and calories while very rich in protein and beneficial nutrients. Moreover, the omega-3 fatty acids presented in tuna fish are able to stimulate a hormone for hunger called leptin that balances the food intake into the body and the internal desire to eat. That means you will reduce overeating and just consume something really necessary thereby getting your appetite and diet back on track. In addition to the addition of tuna fish to your diet, you should separate your diet into several meals a day to boost your metabolism and reduce the carbohydrates in your body.
14. Benefits Of Tuna Fish To Improve Brain Health
A proper diet with tuna meat, enough supply of omega-3 fatty acids, can help improve the cognitive ability of the brain. And as mentioned above, these omega-3 acids help bring a required oxygen amount to the blood that then circulate in a clean bloodstream and arrive at the brain. For this reason, the brain is well nourished with necessary supplement for its activities so that it becomes healthier and functions much better.
15. Build Muscle
Building muscles is the next one of the health benefits of tuna. This benefit also bases on the existence protein in the tuna meat. As estimated, average 100 grams of tuna fish has 30 grams of protein, a quite large amount of the requirement of the body. With this rich source of protein, tuna can develop the muscles effectively while adding in losing fat. And not only does this protein develop the muscles but it also helps muscles toner and recover from damage faster. Therefore, you should add the tuna fish to your muscle growth diet.
16. Strengthen Bones
Tuna fish is also very beneficial in strengthening bones due to its source of vitamin D. This vitamin is known as the major component for the build-up of bones. Its benefits for the bones health can be demonstrated in the ability to keep the bones strong and healthy, prevent the bone cancer, and no fractures.
Learn more: Top 10 foods good for bones and joints
17. Improve Skin Health
Improving the skin health is the next one of the benefits of tuna. It is because it contains trace mineral that can prevent blood cells against damage thanks to the intoxication and well-being state of the body. In addition, a protein called elastin brings additional tissue repairs and makes the skin soft and smooth.
18. Improve Eye Health
A condition often occurring to the elderly is macular degeneration that reduces the vision of the eyes then even causes blindness. Luckily, the omega-3 fatty acids, also much present in tuna meat, effectively help prevent this condition. And a regular consumption of Omega-3 acids also helps inhibit the dry eye syndrome. But remember that frying or grilling can decrease the amount of good ingredients of tuna meat, so you should use recipes with baking in an oven with baking paper.
19. Reduce Depression
Reducing the depression may be the last one of the health benefits of tuna fish. According to a research on the advantages of tuna, the consumption of this fish is very helpful for the women’s mental health and decreasing the risks of developing depression in them. Selenium, a mineral in tuna meat, can handle the appetite and mood of humans because a deficiency of selenium in the body can cause anxiety. Besides, the omega-3 fatty acids can also improve the mood that they trigger.
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In order to know more other healthy foods with their benefits, please go to our main Health page. We hope that our article of top 19 nutritional benefits of tuna fish for the whole health will supply you with the best benefits of this healthy powerful fish. But it is advised to consult your doctor for more advice as the article is only for the informational purpose. If you have any question, please note them down and we promise to respond you as soon as possible. There may be other health benefits of tuna that you can leave below if you really get more.