Tuna fish is a popular food, but as well as being tasty it’s packed with health benefits.
It can help stimulate growth and development, lower blood pressure and cholesterol, give the immune system a boost, increase energy levels, and help the skin. It can also help to protect against kidney diseases, reduces inflammation, and inhibits cell membrane damage.
Tuna can grow up to 15 feet long, and while most of them live for 3-5 years, some have been known to live for more than 20 years. There are different species of tuna, but all types are enjoyed around the world, and they make a good replacement for red meat.
Tuna fish contain different vitamins, minerals, and organic compounds, which include protein, antioxidants, selenium, phosphorous, iron, magnesium, and potassium, along with vitamin B12, B6, riboflavin, and niacin.
1. Good for Heart Health
Tuna fish can have a surprising impact on heart health. It’s full of omega-3 fatty acids, which help to reduce omega-6 fatty acids and LDL cholesterol in the arteries and blood vessels. Tuna is often used as a replacement for foods with a high saturated fat content, which also lowers the risk of heart diseases.
2. May Lower Blood Pressure
As omega-3 fatty acids are anti-inflammatory, they can help to reduce blood pressure. Potassium is also good for lowering blood pressure, and there’s plenty in tuna.
Reducing your blood pressure can lower the strain on your cardiovascular system, which can prevent heart attacks and strokes, as well as atherosclerosis.
3. Protects Vision
Tuna fish can help prevent eye problems like age-related macular degeneration. A comprehensive research study on dietary omega-3 fatty acids and how they could protect against the development and progression of retinal disease showed that they were beneficial to eye health.
4. Helps Build Muscle
Because tuna fish is full of protein, it’s great as a post-workout food. A serving of 1 can of tuna fish contains more than 80% of your daily protein requirement.
Proteins help the body to build and maintain muscle, recover quickly from wounds and illnesses, as well as helping the metabolism to run smoothly.
5. May Help with Weight Loss
Tuna is low in calories and high in protein and healthy fats. Omega-3’s stimulate a hormone called leptin, which balances the body’s food intake with the desire to eat more. Leptin can reduce overeating, and make sure you’re only eating what you actually need.
6. Immune Booster
Tuna contains a lot of vitamin C, zinc, and manganese, which are considered to be antioxidants. These antioxidants protect the body against free radicals that can cause chronic diseases.
Tuna is also rich in selenium, which is a powerful antioxidant and immune-boosting mineral.
7. Increased Energy
The B complex vitamins in tuna fish have been linked with a range of health aspects. They are mostly used by the body for boosting metabolism, protecting the skin, increasing organ efficiency, and boosting energy levels.
8. Blood Circulation
Tuna fish is a good source of iron, as well as B-complex vitamins. These compounds help in red blood cell formation, which is essential to health. Without iron, people get iron-deficiency anemia, and their blood isn’t able to oxygenate the vital organs as well.
9. May Prevent Cancer
The antioxidant properties of tuna fish may make it effective at protecting against some types of cancer. A study by the American Association for Cancer Research suggested that consuming fatty fish may decrease the risk of colorectal cancer.
10. May Protect Against Kidney Diseases
The potassium and sodium content in tuna helps to manage fluid balance in the body, which helps your kidneys function properly. This balance helps lower the chances of developing serious kidney problems.
11. Reduces Inflammation
Tuna fish is full of anti-inflammatory compounds, and helps to reduce inflammation across the body. It also helps to prevent inflammatory diseases, such as arthritis and gout.
12. Helps to Keep Cell Membranes Healthy
When tuna is cooked, the proteins in it break down into peptides. These peptides are powerful antioxidants that specifically target cell membranes, and keeps them healthy.
13. May Help Relieve Depression
Tuna fish may help relieve the symptoms of depression. A research study suggested that eating fish may be beneficial for mental health, and for reducing depression levels.