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Last Updated on March 11, 2021

20 Amazing Health Benefits Of Tuna Fish

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20 Amazing Health Benefits Of Tuna Fish

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 August 27, 2021

Should Men Take Fish Oil? 4 Fish Oil Benefits for Men

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Should Men Take Fish Oil? 4 Fish Oil Benefits for Men

Fish oil is a well-known healthy food that fits in almost any diet. Most people who want to improve their diet usually try to include fish oil in their daily consumption. But some people may ask: what are the fish oil benefits for men? Is it really good for men’s health? Or is there something fishy about fish oil?

In this article, I will take a comprehensive look at why fish oil is recommended for everyone, especially men. Let’s start with the sources of fish oil and how it could be good for your health.

Fish Oil Sources and Why It Could Be a Good Catch

Fish oil is primarily found and extracted from oily fish varieties, such as salmon, tuna, mackerel, sardine, herring, and trout.[1] It contains two highly beneficial types of omega-3 fatty acids for many health conditions:[2]

  • Docosahexaenoic acid (DHA)
  • Eicosapentaenoic acid (EPA)

But here’s the catch: your human body cannot make omega-3 polyunsaturated fatty acids. You are dependent on food sources to supplement these vital nutrients.[3] But this is not a big deal since you could consume foods that are rich in omega-3 fatty acids, such as oily fish, or consume fish oil in the form of supplements.

As a side note, you can also find another type of omega-3 fatty acid called alpha-linolenic acid (ALA) in some plant sources, such as walnuts, flax seeds, pumpkin seeds, and chia seeds. You cannot find alpha-linolenic acid in fish oil, and interestingly, your body converts ALA into DHA and EPA, but in very small amounts.[4] So, if you want your Omega-3 in balance, you will have to consume DHA, EPA, and ALA via food sources or supplements or a combination of both.

Can Fish Oil Improve Your Health?

The American Heart Association (AHA) recommends consuming oily or fatty cold-water fish twice a week.[5] Fish is one of the best ways to get your omega-3 fatty acids intake and reap its numerous health benefits. It is an excellent source of protein and, in comparison to other fatty meat products, it has low saturated fat.

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However, if you’re a vegetarian or do not consume fish, you can consult your doctor for dietary alternatives to fish and fish oil.

Let’s look at some of the fish oil benefits for men, though some of these benefits also apply to everyone.[6]

1. Fish Oil Can Boost Male Fertility

Various research studies have suggested that Omega-3 improves semen quality, volume, erectile function and even prevents prostate cancer.[7]

Recently, the first observational study on the association between fish oil supplementation intake and improved testicular function conducted also showed these supplements to be beneficial to men’s health.[8] The study was conducted on 1,700 young, healthy Danish men who averaged around nineteen years of age. Those who took fish oil supplements reported higher semen volume and improved sperm quality. Those who took other supplements, such as multivitamins did not show the same effects, pointing to possible links between fish oil supplements and better sperm counts.

The study’s lead researcher Tina Kold Jensen, a professor of environmental medicine at the University of Southern Denmark who has been active in this research field for over 25 years, said that these male reproductive factors should lead to improved male fertility in men taking fish oil. Jansen was also optimistic that her research findings would have the same effect on older men who take fish oil supplements.

She concluded that she recommends fish oil supplements for those who want to improve their male fertility. However, she adds that your best options are to increase your fish intake like codfish and follow your doctor’s dietary advice.

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Other studies have also found positive associations between fish oil supplements and sperm quality.[9]

While these results have certainly been encouraging, the findings from these observational studies need to be corroborated by more rigorous randomized clinical experiments. Therefore, I encourage patients to discuss their individual cases with their doctors to ensure safety and maximize benefits from fish oil supplements.

2. Fish Oil Helps Maintain a Healthy Heart

Heart disease is the leading cause of death among men, according to the Centers for Disease Control and Prevention (CDC).[10] Overall, it accounts for one in four deaths in America every year.

Fish oil is a heart-friendly nutrient as it is a good source of omega-3 fatty acids. It protects your heart by reducing many of the risk factors for heart disease. Some benefits of fish oil include:[11][12][13]

  • Reduction of triglyceride levels
  • Lowering your blood pressure
  • Reducing your bad cholesterol
  • Preventing blood from clotting
  • Slowing or hindering plaque formation in your arteries
  • Reducing the risk of an abnormal heart rhythm
  • Decreasing your risk of a heart attack and stroke

There is also research that suggests that fish oil supplements reduce adverse situations, such as hospital admissions and death in people with heart failure.[14]

The American Heart Association (AHA) recommends that people without heart disease have at least two servings of fish every week to reduce cardiovascular events. It suggests eating a variety of cold-water, wild fish like tuna, mackerel, salmon, and sardines for their high levels of omega-3 fatty acids. The AHA does not recommend omega-3 supplements for people who don’t have a high risk for cardiovascular disease.[15]

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However, if you have heart disease, it’s best to consult your doctor before you decide to take fish oil supplements. Depending on your condition, they might recommend eating more foods rich in omega-3 fatty acids and/or taking an FDA-approved fish oil supplement.

Sometimes, higher doses of omega-3 are given to lower triglycerides. But it should be strictly under the care of a doctor because it can cause complications such as bleeding and affect the immune system.

3. Fish Oil Gives You Clear and Focused Vision

The American Academy of Ophthalmology (AAO) recommends fish oil to optimize your eye health. While there are some conflicting reports, some findings show how fish oil helps treat eye diseases like dry eye and age-related macular degeneration (AMD).[16]

A recent 2019 study supported findings that people who consumed fresh fruits, vegetables, and fish were less likely to develop eye diseases than those who did not.[17] Another study published in Investigative Ophthalmology & Visual Science suggests omega-3 fatty acid DHA for vision protection.[18]

Various studies have found similar findings of fewer dry eye symptoms in those who consumed fish oil. The omega-3 fatty acids in fish oil improved the eye’s oil film produced by meibomian glands situated on the edge of the eyelid.[19] Other studies also found that fish oil reduces pain and swelling, making it an effective treatment for dry eyes.[20]

4. Fish Oil Helps You Become Healthy From the Inside-Out

Fish oil is a versatile nutrient that seems to contribute to several other health benefits. These include:

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  • Lowering your depression[21]
  • Boosting your memory[22]
  • Preventing disease-causing inflammation with enhanced B cell activity or white blood cells[23]
  • Aiding in weight loss
  • Giving you healthier skin by clearing your acne and psoriasis[24][25][26]

Why You Need to Stay Cautious About Fish Oil

Fish oil has some possible risks associated with its consumption. Fish oil supplements have common temporary side effects, such as foul taste, smell, belching, heartburn, nosebleeds, rash, nausea, flatulence, and diarrhea.

While fish oil can prevent prostate cancer, excess consumption can increase your risk for high-grade prostate cancer.[27] Fish oil in high doses can cause bleeding, affect your immune system, and reduce your body’s ability to fight off infection.[28]

Certain combinations of medications can cause serious health risks when you take them regularly alongside fish oil. Hence, it would be best if you first discussed with your doctor about taking fish oil along with your prescribed medications.

While fish oil from the source is preferable, some fish meats are prone to mercury contamination and other toxic industrial and environmental chemicals.[29] Mercury contaminated fish meats can cause blindness, brain damage, and mental retardation in children.[30]

What’s the Verdict on Fish Oil?

The fish oil benefits for men and women far outweigh the risks, especially for middle-aged and older people who follow the recommendations by the FDA, AHA, and EPA.

Make fish oil your friend by:

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  • Choosing more from food sources than supplements.
  • Following AHA’s recommendation of eating one to two servings of non-fried fish every week.
  • Eating a variety of fish higher in EPA and DHA and lower in methylmercury to minimize potentially adverse effects due to environmental pollutants.
  • Consuming fish along with other vital aspects of a healthy diet, such as fruits, vegetables, dairy products, and whole grains that ensure balanced omega.
  • Getting your doctor’s approval and prescribed fish oil supplement and following their instructions.
  • Following the AHA’s recommendations of consuming no more than 3 grams of fish oil supplement daily, as taking more can cause bleeding.
  • Taking your fish oil supplements into two doses in the morning and night to decrease side effects.
  • Taking fish oil supplements with food to increase absorption and decrease side effects.
  • Freezing and consuming them to decrease side effects.
  • Following the US federal government’s 2020–2025 Dietary Guidelines for Americans recommendations of seafood for pregnant and nursing women. Safe fish options for pregnant and nursing women include sardines, trout, salmon, herring, and anchovies because of higher EPA and DHA and lower mercury.

On a final note, your health is in your hands. Choose wisely, and use fish oil for your health benefit today. But first, consult your doctor for medical advice before making an informed decision on fish oil and taking action.

More About the Benefits of Fish Oil

Featured photo credit: Sam Moqadam via unsplash.com

Reference

[1] National Institutes of Health: Omega-3 Fatty Acids
[2] WebMD: The Facts on Omega-3 Fatty Acids
[3] Harvard School of Public Health: Omega-3 Fatty Acids: An Essential Contribution
[4] National Institutes of Health: Omega-3 Fatty Acids
[5] American Heart Association: Fish and Omega-3 Fatty Acids
[6] WebMD: What to Know About Omega-3s and Fish
[7] NCBI: Prostate Cancer Risk And Omega-3 Fatty Acid Intake From Fish Oil
[8] JAMA Network: Associations of Fish Oil Supplement Use With Testicular Function in Young Men
[9] PubMed.gov: Dietary supplementation with docosahexaenoic acid (DHA) improves seminal antioxidant status and decreases sperm DNA fragmentation
[10] Centers for Disease Control and Prevention: Men and Heart Disease
[11] MayoClinic: Omega-3 in fish: How eating fish helps your heart
[12] Cleveland Clinic: Omega-3 Fatty Acids
[13] Harvard Health Medical School: The complicated relationship between fish oil and heart health
[14] WebMD: Fish Oil
[15] National Institutes of Health: Omega-3 Fatty Acids
[16] American Academy of Ophthalmology: The Benefits of Fish Oil for Dry Eye
[17] NCBI: Nutrients for Prevention of Macular Degeneration and Eye-Related Diseases
[18] Harvard Health Publishing: Omega-3 for your eyes
[19] Mayo Clinic: Mayo Clinic Q and A: Fish oil supplements and dry eyes
[20] WebMD: Fish Oil
[21] Translational Psychiatry: Efficacy of omega-3 PUFAs in depression: A meta-analysis
[22] WebMD: Fish Oil Supplements Boost Memory
[23] Science Daily: Nothing fishy about it: Fish oil can boost the immune system
[24] NCBI: Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin
[25] PubMed.gov: Effect of dietary supplementation with omega-3 fatty acid and gamma-linolenic acid on acne vulgaris: a randomized, double-blind, controlled trial
[26] Oxford Academic: Efficacy of fish oil and its components in the management of psoriasis: a systematic review of 18 randomized controlled trials
[27] NCBI: Prostate Cancer Risk And Omega-3 Fatty Acid Intake From Fish Oil
[28] Mayo Clinic: Fish Oil
[29] American Heart Association: Fish and Omega-3 Fatty Acids
[30] World Health Organization: Mercury and health

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