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.
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.
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!
Let us know your favorite tuna recipe in the comments below.
Featured photo credit: Taylor Grote via unsplash.com