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Nutritional Value of Tuna Fish
The many 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. Now, let’s explore more of the health benefits of tuna fish that these components confer.
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 disease, tuna fish has very high levels of omega-3 fatty acids, which help to 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 of various types.
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 fish 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 and Obesity: Obesity is one of the most troubling conditions that is on the rise in 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 good 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 fish, nearly 200% of the daily requirement in a single serving. This makes tuna fish a very powerful antioxidant and immune system-stimulating food source.
Energy Levels: The B complex of vitamins has been connected with a wide range of different health aspects, but as a whole, they are mainly involved in improving the metabolism and increasing the efficiency of our organ systems, while also protecting the skin and increasing energy. By consuming tuna fish regularly, you can ensure that you are active, energetic, and healthy.
Blood Circulation: Many people turn to tuna fish because it is so beneficial for the heart, but people often forget that it is also very good for the blood! Tuna fish 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 that need fresh oxygen to function efficiently. 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 and serious kidney conditions.