Worldwide: A tuna is a saltwater fish scientifically known as Thunnini. It is part of the mackerel family. Tunas migrate long distances over all the world’s oceans and occupy tropical, temperate, and calmer waters. Their unique body structure facilitates them to cruise through fast, up to 75 km/h.
They migrate across all oceans and can dive beyond 3,000 feet. Also, they have a life span of 3-5 years to even two decades. They are common in temperate and subtropical waters apart from black waters and the Mediterranean Sea.
All variants have similar health benefits. Tuna is enjoyed globally in a wide array of cuisines. Their global availability, nutrient value makes them an exceptional replacement for red meat. Asian Australian and European cuisines use Tuna fish liberally and develop culinary delights enjoyed by all.
Tuna is well known for its health benefits. So it’s added in the preparation of delicious dishes like steaks, salads, burgers etc. But, unfortunately, they are endangered as one hunts them for food and sports.
Varieties of Tuna
There are eight migratory species of Tuna. The most commonly known varieties of Tuna are the “light” tuna and white Tuna, aka skipjack and Albacore, respectively.
- Albacore
- Bigeye tuna
- Blackfin tuna
- Northern bluefin tuna
- Yellowfin tuna
- Southern bluefin tuna
- Skipjack
- Longtail tuna
Nutritional Properties of Tuna
Tuna is a commercially valued fish. It is one of the most popular and sought-after varieties of seafood globally due to its meaty flavour and nutritional value. In addition, Tuna is an immense source of vitamins and minerals.
One hundred grams of tuna contain:
- Calories-144 kcal
- Cholesterol-60 mg
- Total fat- 4.9g
- Protein- 23.3 g
- Sodium 47-mg
- Potassium-522 mg
Health Benefits of Tuna Fish
The Tuna is tasty and healthy. It is a rich source of protein and essential nutrients like Omega-3 fatty acids. In addition, it has no fat.
Tuna is a heart-healthy food. In addition, it is an excellent source of vitamin B12. Therefore, it is vital for DNA and RBC synthesis. Tuna has comprehensive health benefits. Let us evaluate them here.
1. Heart-healthy and Prevents Cardiac Disorders
According to a study, the extensive amount of omega-3 fatty acids in tuna fish reduces bad cholesterol or LDL cholesterol. This cholesterol deposits along the arteries of the heart and causes damage. Omega-3 enables the smooth functioning of pumping and circulation of blood across the body. Studies state that regular intake of omega-3 reduces the risks of cardiovascular disease.
2. Lowers Blood Pressure
Tuna has a good content of potassium which helps with the regulation of blood pressure. Potassium, along with Omega-3 fatty acids, induces an anti-inflammatory effect. Therefore, it aids in lowering blood pressure, risk of stroke and heart attacks.
3. Lowers Triglycerides
According to research, the triglycerides in your blood are the unhealthy fat circulating in your body. They have a connection with LDL or bad cholesterol. The natural oil of Tuna elevates the HDL or good cholesterol to combat the harmful effects of triglyceride.
4. Strengthens your Immune System
Manganese, selenium, vitamin C and zinc are essential to improve immunity levels. Tuna fish is a great source of these micronutrients. Moreover, the antioxidants combat the free radicals to prevent infections and control metabolism at the cellular level.
5. Tuna Prevents Eye disorders
Another health benefit of Tuna is the omega-3, it sharpens your visual acuity and overall eye health. In addition, Omega-3 caters to overall retinal health. With age, macular degeneration disrupts your vision and results in blindness. The Omega-3 acids effectively interrupt this condition.
A study subjecting 40,000 health professionals proved that those who had the prescribed intake of Tuna observed 68% reduced dry eye symptoms.
6. Reduces Risk of Cancer
Tuna’s omega-3 fatty acids restrict the growth and multiplication of tumour cells. The antioxidants are anti-inflammatory and inhibit inflammation. In addition, they fight cancerous cells.
Antioxidants are vital because cancer has linkages with chronic inflammation. Therefore, regular consumption of the prescribed amount of Tuna reduces the risk of cancer.
7. Aids in Weight Management
As per a study, Tuna is lean meat. It is full of protein, nutrients and is low in calories and fat. It keeps you satiated for a long time. As a result, it prevents you from unhealthy snacking. Tuna balances calorie intake, thereby regulating weight.
8. Improves bone health
Tuna is a rich source of vitamin B and antioxidants.
Vitamin B strengthens bone and prevents fracture. In addition, the antioxidants prevent inflammatory diseases and bone resorption. As a result, daily intake ensures better bone health, another health benefit of tuna.
Tuna is also a good source of vitamin D. It may help to enhance the absorption of many essential minerals. It includes calcium, magnesium, and phosphate. These are vital for metabolism and other biological effects. It also reduces the risk of osteoporosis.
9. Improves Skin Health
As per research, tuna comprises a protein called elastin. It helps to maintain skin elasticity and a smooth skin tone. In addition, the Vitamin B complex in tuna helps to synthesise new healthy skin cells.
10. Provides Energy
The essential nutrients and vitamins in tuna help with the functionality and metabolism of your body. It helps to keep you energetic, active and healthy. Moreover, Tuna is a natural way to boost your immunity.
11. Boosts Blood Circulation
Tuna is an excellent source of iron and vitamin B. Often, the circulatory system may clog down with fat deposits. In most cases, it’s due to unhealthy dietary habits.
Iron boosts blood circulation. Vitamin B is essential for red blood cell synthesis. In particular, Vitamin B3 may help improve blood circulation and lower bad cholesterol. In addition, B3 also lowers bad cholesterol in the blood. Therefore, Iron and Vitamin B contribute to the wellness of the circulatory system. Tuna is rich in both.
12. Antidepressant and Anti-Anxiety Properties
Omega-3 fatty acids play a vital role in your brain’s functions. Studies show omega-3 fatty acids may help cure depression. Regular intake of Tuna proves more effective than antidepressants. This study broke people into the Placebo group, Prozac, and Tuna groups. The highest reduction in stress was in the tuna group.
Selenium is another nutrient in Tuna which controls mood. Research shows that selenium deficiency triggers anxiety and omega-3 acids also improve your psychological balance.
13. Diabetes Management by Tuna
Tuna is free of carbohydrates. It is laden with essential nutrients for diabetes management. Alongside, the omega-3 acids and the antioxidants control the insulin levels. It boosts insulin response. Therefore, we recommend dietary intake of tuna twice per week.
14. Brain development and Nervous System
The omega -3 acids in tuna meat play an essential role in boosting brain functions. It happens when oxygenated blood in a clean bloodstream circulates in the brain. The omega-3 acids help reduce the fat accumulation in blood vessels, allowing smooth blood flow. It also boosts memory and reduces memory disorders in Alzheimer’s.
12. Inhibits Risk of Dementia
Strokes and vascular brain injuries alter your cognitive function and memory. A balanced intake of omega-3 fatty acids may inhibit the progression of dementia. They, along with antioxidants, hinder the inflammatory changes at the cellular level. As a result, it lowers the risk of impaired vascular cognitive function and symptoms of dementia.
13. Inhibits cell damage
Proteins in Tuna are simplified into peptides. These peptides help cell membranes improve cellular-level metabolism. As a result, it helps regulate the structure and function of your body’s tissues and organs. Tuna is an excellent source of protein and hence it helps to prevent cell damage.
14. Anti-inflammatory
The vital nutrients and antioxidants contain anti-inflammatory properties. Additionally, the minerals and good cholesterol or HDL, in tuna, improve the efficiency of essential nutrients. Therefore, this results in healthy body function and the prevention of inflammatory arthritic disorder.
15. Helps Prevent Anaemia
Anaemia is a condition when the body lacks enough red blood cells to transport oxygen. Some of its symptoms are muscle weakness, blurred vision, fatigue. It can be a result of a deficiency of folate, Vitamin B12, and iron. Tuna is a rich source of these nutrients and hence may prove helpful to reverse this condition.
Now you have enough reasons to make Tuna a part of your daily diet, to be healthier.
Source: https://www.healthifyme.com/blog/tuna-fish/