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Last Updated on March 11, 2021

20 Amazing Health Benefits Of Tuna Fish

20 Amazing Health Benefits Of Tuna Fish
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How often do you eat tuna fish? What is your favorite recipe?

We all know that consuming fish is healthy and that we should eat it at least twice a week. The benefits of eating tuna are many, and tuna is healthy, we should all eat more tuna. Today we’re having a closer look at them, and bring you the benefits of tuna fish in detail. Let’s dive in.

1. It helps your heart.

The high percentage of omega-3 fatty acids in tuna meat brings the balance into the blood vessels, reducing the cholesterol in the arteries. Lower cholesterol in arteries equals fewer problems in blood flow and heart pump, which brings you the improvement of the heart health.

Healthy tip: Replace the fat-saturated meat like pork (especially processed) with tuna.

2. It reduces your blood pressure.

Tuna is rich in potassium – a mineral that lowers the blood pressure significantly. The combination of this element with omega-3 fats brings anti-inflammatory effect to the cardiovascular system.

That means lower pressure, and lower risk of stroke, heart attacks, and complicated problems, like clogged arteries.

Healthy tip: Canned tuna is salted, adding a lot of sodium, which counters the potassium in the system. Try to consume as much of uncanned, fresh tuna fish as you can. 

3. It improves your immune system.

The meat of this fish is rich in manganese, zinc, vitamin C, and selenium – the antioxidants that are known as major boosters of the immune system. The antioxidants fight the free radicals, the by-products of metabolism on the cellular level, which can cause multiple serious diseases, like cancer.

Healthy tip: A single serving of tuna meat is approximately 200% of daily antioxidant requirements.

4. It boosts your circulation.

Iron and Vitamin B are the reasons of this benefit. Your cardiovascular system gets jammed and slowed down with fat, caused by unhealthy eating habits, and your cells start to degenerate. The high intake of iron and vitamin B strengthen the blood cells. Iron boosts the blood circulation, improving the oxidation of the body organs, ensuring the optimal functioning.

5. It reduces depression.

Having tuna three to four times a week is more effective than Prozac. This bold statement is a result of a scientific research on the groups of depressed people where groups were divided into three: the Placebo group (consuming placebo pills), the Prozac group, and tuna group (eating tuna several times a week).

Surprisingly, the tuna group had the biggest reducing the stress levels.

Healthy Tip: Natural treatment of the conditions and diseases removes the side effects of drugs. Tuna is the perfect antioxidant to replace industrialized medicines in some cases.

6. It lowers triglycerides.

You probably already know that tuna impacts the cholesterol levels in the organism, but there is a lot behind this. A number of triglycerides in the bloodstream expose the amount of fat circulating your body. They are connected with LDL, or bad cholesterol, and HDL, the good one.

Healthy tip: Eating tuna at least twice a week to lower the LDL and improves the HDL.

7. It helps with eye health.

The condition called macular degeneration lowers the vision of the eye and slowly brings blindness. The all-mighty Omega-3 acids steps in as a prevention of this condition.

Healthy tip: Regular intake of Omega-3 fatty acids prevent the dry eye syndrome.

Frying or grilling can reduce the amounts of healthy ingredients in the meat. Try recipes with baking in the oven, using baking paper.

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8. It strengthens your bones.

Vitamin D is the major building component of the bones. The benefits of this vitamin demonstrate in cancer prevention, strong and healthy bones, and no fractures.

Healthy tip: Combined with minerals from tuna meat, vitamin D lowers the risk of multiple sclerosis and autoimmune diseases. 

9. It improves your skin health.

Tuna contains trace mineral, which prevents damage to blood cells due to intoxication and heath state of the body. Second, a protein called elastin provides additional tissue repairs and gives the smoothness to the skin.

Healthy Tip: To additionally take care of your skin, use the olive oil as a treatment.

10. It prevents stroke.

With five servings of tuna a week, adults can lower the risk of the stroke by 30%. The prevention of blood clots and improving the artery walls, thanks to B vitamin complex and folic acids in tuna.

Healthy Tip: Cardiovascular strength can be improved with regular daily exercise. 

11. Tuna fights kidney disease.

The mentioned potassium mineral helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types in the world, and it develops from the inadequate functioning of organs.

Healthy Tip: Make sure you’re staying hydrated during the day. Seven to nine glasses of water are the required amount for optimal kidney function, and body health. 

12. It prevents cancer.

Antioxidants from the tuna meat fight cancer cells. Many types of cancer withdraw from the elements found in tuna fish, such as breast cancer.

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Healthy Tip: Make sure you’re consuming fish every week, and you can mix it up when you get bored of tuna.

13.  It provides energy.

The components of the tuna fish improve the metabolism and increase energy. The vitamin B complex stands behind this, next to high protein values and omega-3 acids.

        Healthy Tip: Tuna meat shortens the recovery time in athletes training, and provides energy for demanding exercises. Increase          the daily intake to boost the overall state of well being.

14.  It builds muscle.

One of the main ingredients of tuna meat is protein. Tuna is among the protein-richest meats, making it the perfect companion in muscle development and fat loss. Muscles grow from proteins, recover faster, and improve the metabolism rate of the body.

Healthy Tip: Tuna is cheap, yet great for protein intake. 100 grams of tuna meat contains 30 grams of protein. Use the math and add the tuna into your muscle development diet. 

15. It enhances weight loss.

Obesity and overweight are the biggest health problems worldwide. Tuna is a low-calorie, high-quality protein food full of healthy nutrients that boost health, metabolism and reduce fat. Increased intake of the omega three fatty acids from tuna meat stimulate a hormone for hunger, called leptin. With this hormone at bay, you won’t crave for food.

Healthy Tip: Boost your metabolism with several meals a day, and reduce the carbohydrates in late afternoon to night hours.

16. It reduces inflammation.

Both illness inflammation and muscle inflammation are suppressed by tuna meat. The anti-inflammatory minerals and healthy cholesterol in this meat help with allocation of resources in the organism. That leads to proper function of the whole body, and prevention of inflammatory diseases like arthritis and gout.

Healthy Tip: Don’t be afraid of inflammation, in muscle-building practice, it is a good thing. 

17. It boosts insulin response.

People suffering from diabetes can benefit from tuna intake even more. The omega-3 acids helps in keeping the insulin at bay, making the everyday life easier for the diabetes patients.

Healthy Tip: Staying hydrated enhances the effects of tuna consumption. Stay hydrated at all times to keep the insulin from rising.

18. It improves your mood.

Selenium handles the appetite and mood in humans. Research shows that lack of selenium in the body will cause anxiety. Another benefit of omega-3 acids is mood improvement process that they trigger.

Healthy Tip: The starvation caused by effort to lose weight can cause mood changes and unpleasant feelings.

19. It affects your brain.

Diet rich in tuna meat improves cognitive function of the brain, and the main responsible are the mighty omega-3 acids. That occurs when a healthy blood and cells full of oxygen circulate in a clean bloodstream, arriving in the brain. Brain functions much better, as it has all the resources it needs.

Healthy Tip: To improve the brain functioning consume nuts and berries. They have proven record in maintaining a healthy brain functioning. 

20. It prevents cell membrane damage.

When you consume cooked tuna, you help your body in multiple ways. Protein in tuna breaks down to the cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier, and resilient to the free radicals.

Healthy Tip: Try to consume boiled tuna as much as possible. It might taste a bit bad, but wih good seasoning and spices, you can make a beautiful meal. 

That ends our list of benefits of eating tuna fish. Now you have more than a dozen reasons to eat tuna every single day, and enjoy all of these benefits. Bon appetit!

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Let us know your favorite tuna recipe in the comments below.

Featured photo credit: Taylor Grote via unsplash.com

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Published on June 17, 2021

Flaxseed Oil vs Fish Oil: Which Is Better?

Flaxseed Oil vs Fish Oil: Which Is Better?
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Both flaxseed oil and fish oil supplements are sources of Omega-3 fatty acids. Omega-3 fatty acids have so many known benefits, such as having a reduced risk of cardiovascular disease, diabetes, certain types of cancer, glaucoma, and stroke. This nutrient is essential for the body’s function, but our bodies are unable to produce them on their own. That’s why you should get enough Omega-3 fatty acids from outside sources as well.

In this article, I’ll discuss flaxseed oil vs fish oil and their various benefits and drawbacks to help you quickly make a more informed decision about which one of these is right for you.

Are These Supplements Safe?

According to the National Institutes of Health, side effects experienced by users of fish oil supplements, if any, are usually mild. These side effects may include unpleasant taste, bad breath, headache, and gastrointestinal symptoms. This could include symptoms such as nausea, diarrhea, or heartburn.[1]

In terms of possible medication interactions, it’s noted that fish oil supplements may interfere with medicines that many Americans take to prevent blood clotting. If you’re on one of these medications or if you have a seafood allergy, it’s important to speak with your doctor before deciding to start taking Omega-3 supplements.

Regarding the safety of flaxseed oil supplements, according to Mayo Clinic, these supplements are also generally considered to be safe. However, they report that if taken in excess and without sufficient intakes of water, users may experience various gastrointestinal symptoms. These symptoms include bloating, gas, and diarrhea.[2]

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The National Institutes of Health (NIH) also advise that these supplements should not be taken during pregnancy. This is because some studies suggest that taking flaxseed oil later in pregnancy may increase the risk of premature birth.[3]

Mayo Clinic notes that, like fish oil supplements, flaxseed oil may also have negative interactions with some medications. Specifically, it’s important to consult your doctor before starting these medications if you’re on medications to reduce blood clotting, lower blood pressure, or manage your diabetes as these may interact negatively with a flaxseed oil supplement.[4]

How Much Should You Take?

The tricky thing about these supplements is that there is no standard recommended dosage for any of them. To be safe, it is recommended that you read the label on the supplement you choose to buy and make sure to only take the recommended dosage.

Regardless of whether you’re taking a fish oil or flaxseed oil supplement, you may benefit from speaking with your primary care doctor to determine what dosage is right for you. They may be able to work with you to come up with an appropriate dosage, which may help prevent unwanted side effects.

If you are interested in researching a particular brand of Omega-3 supplement, you can use the Dietary Supplement Label Database from the National Institutes of Health.[5]

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Flaxseed Oil vs. Fish Oil

Before we get into the various benefits of Fish Oil and Flaxseed Oil supplements, it’s important to have some basic knowledge about Omega-3 fatty acids.

There are three types of Omega-3 fatty acids: Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA). EPA and DHA come mainly from fish while ALA comes mainly from plant sources such as flaxseed and walnuts.[6] This means that if you choose to take a fish oil supplement, you’ll be getting DHA and EPA, and if you choose a flaxseed oil supplement, you’ll be taking ALA.

Fish Oil Benefits

Fish Oil supplements typically contain oil that has been extracted from fatty fish, such as herring, tuna, or anchovies.[7] The Omega-3 found in fish oil is very important for our heart health. It can reduce the risk of cardiovascular disease and blood clots.[8] It can also help to reduce high blood pressure, which is common among adults in the United States.[9]

They can also help to reduce high cholesterol and plaque formation in your arteries.[10][11] They can also help reduce the risk of sudden cardiac death, which occurs when the heart is either pumping irregularly or ineffectively, making it unable to pump blood as intended to the rest of your vital organs.[12]

These supplements may have non-cardiac benefits as well. Studies show that they can reduce your risk of glaucoma, certain cancers, and certain mental health disorders.[13][14][15]

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Some studies have also shown that including Omega-3 fatty acids from fish oil in your lifestyle may lead to improved weight loss when combined with a healthful diet.[16]

Flaxseed Oil Benefits

As we’ve noted, flaxseed oil contains the third type of Omega-3 fatty acid, Alpha-linolenic acid (ALA). What the body does with ALA is incredibly interesting. It actually converts it into DHA and EPA, which are the Omega-3 fatty acids found in fish oil.

Something important to note, however, is that the body is not all that efficient at converting ALA to DHA and EPA. This means that the benefits of ALA may not necessarily be the same as those that you would get from just taking DHA and EPA. Studies seem to be overall mixed on whether taking flaxseed oil provides the same cardiac benefits as fish oil does. Specifically, it’s unclear whether or not flaxseed oil supplementation can lower cholesterol or reduce your risk of heart disease.[17]

According to the National Institutes of Health, studies have shown that taking flaxseed may help individuals with type 2 diabetes to manage their blood sugar levels. However, it’s important to note that these findings are for flaxseed, no flaxseed oil. NIH does note that it is unclear whether flaxseed oil would provide such a benefit.[18]

One big health benefit of flaxseed oil is its possible cancer-fighting ability. Studies have shown that taking flaxseed oil can stop the growth of cancer cells as well as cause apoptosis or death of cancer cells in certain types of cancer. One study found that the types of cancer which saw benefits from flaxseed oil intakes included breast cancer, cervical cancer, leukemia, and melanoma.[19]

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Flaxseed Oil Vs Fish Oil: Which Should You Take?

When deciding whether to take flaxseed oil vs fish oil supplements, there are some important things to consider. As I’ve discussed, fish oil supplements are a great source of DHA and EPA. In contrast, flaxseed oil supplements provide ALA, which the body ends up converting back to DHA and EPA, although inefficiently.

Additionally, the benefits of fish oil seem to be more deeply studied and more overall conclusive than the benefits of flaxseed oil. Fish oil supplements have been shown to provide so many benefits, including reduced risk of cardiovascular disease, glaucoma, certain cancers, and various mental health disorders.

In contrast, the research regarding the benefits of flaxseed oil supplementation is lacking. While these supplements may have anti-cancer properties, the findings on further benefits are overall mixed.

In terms of safety, these two supplements come out relatively even. They’re both regarded as generally safe. However, both have interactions with various medications that need to be taken into consideration before starting supplementation.

If you’re trying to settle on an Omega-3 supplement, I recommend trying a fish oil supplement over a flaxseed oil supplement. Fish oil has so many proven benefits while the research on flaxseed oil is significantly less convincing. Fish oil also has the benefit of providing EPA and DHA directly, so your body does not need to do any extra work to convert it.

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If you choose to take a fish oil supplement, know that you’ll be quickly reducing your risk of various chronic diseases with overall very minimal effort on your part. As always, make sure to check with your doctor before starting any supplementation to prevent negative side effects or drug interactions.

Featured photo credit: New Food Magazine via newfoodmagazine.com

Reference

[1] National Center for Complementary and Integrative Health: Omega-3 Supplements: In-Depth
[2] Mayo Clinic: Flaxseed and flaxseed oil
[3] National Center for Complementary and Integrative Health: Flaxseed and Flaxseed Oil
[4] Mayo Clinic: Flaxseed and flaxseed oil
[5] National Institutes of Health: Dietary Supplement Label Database (DSLD)
[6] Harvard School of Public Health: Omega-3 Fatty Acids: An Essential Contribution
[7] Healthline: What’s the Difference Between Cod Liver Oil and Fish Oil?
[8] Cleveland Clinic: Omega-3 Fatty Acids
[9] PubMed.gov: Moderate consumption of fatty fish reduces diastolic blood pressure in overweight and obese European young adults during energy restriction
[10] ResearchGate: Omega-3 fatty acids in health and disease and growth and development
[11] PubMed.gov: Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials
[12] Mayo Clinic: Ventricular fibrillation
[13] TVST: Oral Omega-3 Supplementation Lowers Intraocular Pressure in Normotensive Adults
[14] PubMed.gov: Dietary fatty acids and colorectal cancer: a case-control study
[15] PubMed.gov: Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial
[16] PubMed.gov: Randomized trial of weight-loss-diets for young adults varying in fish and fish oil content
[17] Mount Sinai: Flaxseed oil
[18] NIH: Flaxseed and Flaxseed Oil
[19] NCBI: Treatment with flaxseed oil induces apoptosis in cultured malignant cells

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