Tuna: 22 Nutrition Facts And Health Benefits

1. Tuna is good for the heart.

The high percentage of omega-3 fatty acids in tuna reduces cholesterol in the arteries. Low cholesterol in the arteries improves heart health by reducing blood flow and heart pumping problems.

2. Tuna lowers blood pressure.

Tuna is rich in potassium, a mineral that significantly lowers blood pressure. The combination of this element and omega-3 fats has anti-inflammatory effects on the cardiovascular system.

This means lower blood pressure and a lower risk of complex problems like strokes, heart attacks, and blocked arteries.

3. Tuna stimulates the immune system.

Tuna has the benefits of strengthening the immune system. This fish is rich in manganese, zinc, vitamin C, and selenium. It is an antioxidant known as an important immune system booster. Antioxidants fight free radicals, a byproduct of metabolism at the cellular level that can cause several serious diseases, including cancer.

Tuna protein can also speed wound healing by boosting the immune system and promoting new tissue growth.

4. Tuna promotes blood circulation.

The reason that tuna is good for blood circulation is because of its iron and vitamin B properties. The cardiovascular system slows down due to an unhealthy diet and the cells begin to degenerate.

A high intake of iron and B vitamins strengthens blood cells. Iron promotes blood circulation and improves the oxidation of the body’s organs, ensuring optimal functioning.

5. Tuna lowers triglycerides.

Besides affecting cholesterol levels, tuna has many other benefits. Many triglycerides in the bloodstream expose the amount of fat circulating in the body. It has to do with LDL, bad cholesterol, and HDL, good cholesterol.

Eating tuna twice a week can lower LDL and improve HDL.

6. Tuna is good for eye health.

Another benefit of tuna is its beneficial properties for eye health. A condition called macular degeneration reduces vision in the eye and gradually leads to blindness. Omega-3 acids help prevent these conditions.

Also, regular consumption of omega-3 fatty acids can help prevent dry eye syndrome.

7. Tuna strengthens bones.

Vitamin D is an important component of bones. The benefits of this vitamin can help prevent cancer, bone health, and fractures.

Vitamin D also reduces the risk of multiple sclerosis and autoimmune diseases.

8. Tuna improves skin health.

Tuna contains trace elements that help prevent damage to blood cells caused by poisoning and physical health conditions. In addition, a protein called elastin provides additional tissue repair and softens the skin.

9. Tuna prevents stroke.

Tuna also has the ability to prevent strokes. Eating tuna regularly can reduce the risk of stroke in adults by 30%. Thanks to the vitamin B complex and folic acid in tuna, it prevents the formation of blood clots and improves arterial walls.

10. Tuna is good for kidney health.

Another benefit of tuna is its healthy properties for the kidneys. The potassium and sodium content of tuna is well balanced, so it can be high in potassium and low in sodium. This helps control the fluid balance in the body. When the body maintains fluid balance, the kidneys work properly, reducing the chances of developing serious kidney disease.

However, people with chronic kidney disease should always consult their doctor before adding tuna or making major changes to their diet.

11. Tuna helps muscles.

One of the main components of tuna is protein. Tuna is one of the richest meats in protein, helping you build muscle and lose fat. Protein improves muscle growth and the body’s metabolic rate.

100 g of tuna contain approximately 30 g of protein.

12. Tuna promotes weight loss.

Obesity is the biggest health problem worldwide. Tuna is a high-quality, low-calorie protein food packed with healthy nutrients that boost metabolism and reduce fat. The omega-3 fatty acids found in these fish stimulate a hormone called leptin, which can balance the body’s appetite for food intake. This will help reduce excessive intake and ensure that your body only eats what it really needs.

Research also shows that a high-protein diet reduces the body’s levels of ghrelin, a hormone that causes hunger.

13. Tuna has anti-inflammatory properties.

Tuna can reduce your body’s overall stress level by reducing inflammation thanks to its potential anti-inflammatory vitamins and minerals. Reducing inflammation throughout the body ensures better functioning of all organs. This leads to the proper functioning of the whole body and the prevention of inflammatory diseases such as arthritis and gout.

Additionally, the omega-3 fats in tuna can reduce inflammation in the body and alleviate many autoimmune diseases such as psoriasis and Crohn’s disease.

14. Tuna makes you feel good.

One of the unusual benefits of tuna is its mood-enhancing properties. Selenium regulates appetite and mood in humans. Studies have shown that a lack of selenium in the body causes anxiety.

15. Tuna is good for brain health.

Tuna helps improve cognitive function in the brain thanks to its powerful omega-3 acids. To improve cognitive function, it occurs when healthy blood and oxygen-filled cells circulate in the clear bloodstream to reach the brain. The brain works much better because it has all the resources it needs.

Additionally, the niacin in tuna can help reduce the risk of Alzheimer’s disease and age-related cognitive decline.

16. Tuna prevents cell membrane damage.

Another benefit of tuna is that it prevents damage to cell membranes. Tuna protein breaks down into cellular substances called peptides. When ingested, peptides affect the cell membranes of our body, improving our general condition and making our body much healthier.

17. Tuna can help prevent cancer.

One of the health benefits of tuna is its cancer-preventing properties. Tuna contains many antioxidants that protect the body from damage caused by free radicals. The omega-3 fats in tuna are known to reduce the risk of prostate cancer in men and breast cancer in women.

18. Tuna is good for thyroid health.

The thyroid gland in our body plays an important role in maintaining energy levels and regulating metabolism and many other important functions of the body. The selenium in tuna is beneficial for thyroid health and can delay conditions and alleviate symptoms such as hypothyroidism, Graves’ disease, and autoimmune thyroiditis.

19. Tuna can help reduce your risk of depression.

Adding fish such as fresh tuna, rich in omega-3 fatty acids, to your diet at least twice a week can reduce a woman’s risk of depression by 25%. Some studies have attributed the low rates of depression in Asian and Scandinavian countries to a seafood diet.

20. Tuna can improve growth.

Tuna contains high levels of protein. One can of tuna contains about 80% of your daily protein needs. Protein ensures efficient growth, rapid recovery from injuries and illnesses.

21. Tuna promotes metabolism and increases energy.

The vitamin B complex in tuna has several health benefits. Participates in energy metabolism and increases the efficiency of the organs, which increases energy levels. This vitamin acts as a cofactor for enzymes and speeds up metabolic reactions, allowing you to produce energy at the rate you need.

22. Tuna can help control blood sugar.

Tuna does not contain carbohydrates and provides beneficial nutrients for the control of diabetes. The American Diabetes Association includes fish rich in omega-3s, including tuna, in its list of the 10 best superfoods. They officially recommend eating fish twice a week to help control diabetes.

Side effects of tuna

Tuna can contain heavy metals. A recent study published in the Journal of the American Heart Association found that men with high levels of mercury had an increased risk of heart disease and death from a heart attack.

Another study found that mercury during pregnancy can be dangerous to the fetus and young child. Mercury can cause learning problems and developmental delays. In babies, high doses of the chemical can cause cognitive problems such as cerebral palsy and blindness.

Tuna nutrients / 100g

  • Calories: 144 Kcal
  • Fat: (6%)
  • Cholesterol: (13%)
  • Sodium: (2%)
  • Carbohydrates: (0%)
  • Dietary fiber: (0%)
  • Proteins: (46%)
  • Calcium: (1%)
  • Iron: (6%)
  • Potassium: (5%)
  • Niacin: (54%)
  • Pantothenic acid: (21%)
  • Riboflavin: (19%)
  • Thiamine: (20%)
  • Vitamin A: (73%)
  • Vitamin B12: (175%)
  • Vitamin B6: (35%)
  • Vitamin D: (28%)
  • Vitamin E: (4%)
  • Copper: (10%)
  • Magnesium: (12%)
  • Manganese: (1%)
  • Phosphorus: (36%)
  • Selenium: (66%)
  • Zinc: (5%)

% is a percentage of the recommended daily amount.

Leave a Reply