12 Benefits of Tuna — For Serving and properties

Sashimi tuna

What are the major benefits of tuna for health and fitness? Tuna has interesting properties. It is a source of proteins, omega 3, iron, magnesium, potassium, phosphorus, selenium, vitamin B3, vitamin B6 and vitamin B12, and have in each 100g, 108 calories, 0.95 g of fat, 23 g protein , carbohydrates and 0 g 0 g fiber per 100 g, tuna fish is group that includes different species. Note that these properties are tuna without oil.

No? So stay with us because in today's article we will talk about the benefits of tuna for the human body.

1 - Heart Health

For it is a source of omega 3 fatty acid, one of the benefits of tuna is combating coronary artery disease by reducing cholesterol levels in the arteries and blood vessels. High cholesterol levels in the blood are one of the factors that trigger the condition.

This acid also protects against abnormal heart rhythm, a problem that can even cause death.

2 - Anti-inflammatory

The omega 3 is known for its anti-inflammatory properties and the good news is that the nutrient is found abundantly in tuna: in 150 g of fish are 7-28 mg of EPA and from 140 to 580 mg of DHA. The abbreviations represent two omega 3 fatty acids which regulate the inflammatory system in the body, and prevent excessive inflammation.

And to reduce inflammation in the body, tuna prevents diseases such as gout and arthritis.

3 - Blood pressure

In addition to bringing omega 3 also provides food potassium, with a nutrient vasodilator function, namely that relaxes blood vessels. By joining this expansion of blood vessels with anti-inflammatory effect of omega 3, which has the result is a reduction in blood pressure.

4 - Power Increase

As we have seen earlier in this article, the fish is composed of B vitamins, which are associated with increased energy. In addition, these compounds also help protect the skin and to improve the functioning of metabolism.

5 - Blood Circulation

Another of the benefits of tuna is that it is a source of iron, an essential mineral for the formation of red blood cells. When a person becomes disabled this substance, it is likely to suffer from anemia and has oxygen transport process to the injured body, as are red blood cells responsible for this task.

6 - Protection of cells

When cooked, the proteins found in fish are peptides were broken and substances with antioxidant properties that help protect cell membranes retaining their healthy, strong and functioning properly.

7 - Decreases risk of depression

Research has shown that fish consumption can be advantageous for the mental health of women and reduce the risk of emergence of depression for them.

8 - Prevention of ischemic stroke (ischemic stroke)

A study released in February last year found that adults who regularly eat one to four servings of fish has its risk of suffering an ischemic stroke - which is caused by lack of blood in some part of the brain or obstruction of an artery - reduced 27%. Since the amount of food exceed five portions, the chances decrease by 30%.

9 - Reduction of triglycerides

Two week tuna portions are sufficient to reduce triglyceride levels in blood. The more triglycerides a person has, the more fat it carries. In addition, high levels of the substance indicate that the rates of bad cholesterol, LDL, are high, and the good cholesterol, HDL are low.

10 - Immune System

Food also brings selenium in its composition, a mineral with antioxidant properties that improves the immune system, which is responsible for defending the body and protection against disease and infection.

11 - Weight Loss

Weight loss can also be considered a benefit tuna due to its protein content. It is that this nutrient help with the feeling of satiety, which is important for appetite control.

In addition, EPA is an omega 3-, promotes the release of leptin, which has an effect of reducing hunger. It is interesting to put the tuna in the diet to lose weight because when you follow a low-calorie diet the levels of leptin usually drops, which causes an increase in appetite and makes losing weight more difficult.

Another advantage in this regard is that the tuna has a low glycemic index, meaning it is a food that has slow digestion and does not promote peaks and sudden drops in sugar levels in the blood, which increases appetite.

12 - Gain Muscle Mass

Because it is a good source of proteins - are found nutrient approximately 23.5 g in 100 g of fish - the tuna can also help in muscle mass. Because the proteins are essential for growth and repair of muscle mass.

The issue of mercury 

Despite all these benefits, consumption of tuna should be moderate due to the presence of mercury in its composition, an element that brings harm to pregnant women or women who are breastfeeding and can cause problems such as damage to vision and speech, muscle weakness, insomnia and respiratory insufficiency, for example.

The recommendation of the US Environmental Protection Agency does not consume more than 340 g of canned tuna and light over 170 g of yellowfin tuna weekly.

Who does not have healthy kidneys, must also be careful not to overdo the intake of tuna, because according to the School of Public Health at Harvard University in the United States, the excess can cause damage.

Additional references:

  1. The World's Healthiest Foods.
  2. Smith, Kylie J., et al. "Longitudinal associations between fish consumption and depression in young adults." American journal of epidemiology 179.10 (2014): 1228-1235.
  3. Burger, Joanna, and Michael Gochfeld. "Mercury in canned tuna: white versus light and temporal variation." Environmental research 96.3 (2004): 239-249.
  4. Grönroos Noelle N., et al. "Fish, Fish-derived n-3 fatty acids, and risk of incident atrial fibrillation in the Atherosclerosis Risk in Communities (ARIC) study." 7.5 PLoS ONE (2012): e36686.
  5. Hsu Kuo-Chiang, Geng Lu-Hwang, and Chia-Ling Jao. "Antioxidative properties of peptides prepared from tuna cooking juice hydrolysates with orientase (Bacillus subtilis)." Food Research International 42.5 (2009): 647-652.
  6. Je, Jae-Young, et al. . "Antioxidant and antihypertensive protein hydrolysates produced from tuna liver by enzymatic hydrolysis" Food research international 42.9 (2009): 1266-1272.
  7. Joshi, Amit D., et al. "Fish intake, cooking practices, and risk of prostate cancer: results from a multi-ethnic case-control study." Cancer Causes & Control 23.3 (2012): 405-420.
  8. Theodoratou, Evropi, et al. "Dietary fatty acids and colorectal cancer: a case-control study." American journal of epidemiology 166.2 (2007): 181-195.
  9. Ueshima, Hirotsugu, et al. "Food omega-3 fatty acid intake of Individuals (total, linolenic acid, long-chain) and Their blood pressure INTERMAP study." Hypertension 50.2 (2007): 313-319.
  10. Yamashita, Yumiko, Takeshi Yabu, and Michiaki Yamashita. "Discovery of the strong antioxidant selenoneine in tuna and selenium redox metabolism." World Journal of biological chemistry 1.5 (2010): 144.

You already knew all these benefits tuna for health and fitness? Now that you know what it is for the act aims to increase consumption? How do you prefer to eat it? Comment below!