7 Health benefits of tuna (based on science)
Tuna is a marine fish that is widely used in cooking and is considered a delicacy in many countries.
It contains many valuable proteins, fats, antioxidants, vitamins and minerals. The flesh is characterized by a low concentration of mercury and other harmful chemicals (compared to other seafood).
Tuna attracts the attention of scientists because it has tangible health benefits. It is able to prevent the development of cancer and a number of cardiovascular diseases, improve vision and hematopoiesis.
How it is useful – 7 facts
Below are 7 useful properties of tuna, which are confirmed by scientific research.
1. Source of valuable substances
Tuna is a low–calorie fish (about 116 calories per 100 grams) that contains the following biologically active components:
| Name of the substance | Approximate percentage of daily requirement (per 100 grams of fish) |
| Vitamin B1 | 19 % |
| Vitamin B2 | 13 % |
| Vitamin B4 | 13 % |
| Vitamin B5 | 21 % |
| Vitamin B6 | 39 % |
| Vitamin B12 | 314 % |
| Vitamin D | 57 % |
| Nicotinic acid | 78 % |
| potassium | 14 % |
| sulfur | 19 % |
| phosphorus | 35 % |
| iron | 6 % |
| iodine | 33 % |
| cobalt | 400 % |
| selenium | 66 % |
| chrome | 180 % |
| zinc | 6 % |
| Omega-3 fatty acids | 48 % |
Each substance performs an indispensable role in the body, supporting the work of all organs and systems, protecting against the effects of external or internal pathogenic factors.
2. Prevention of atherosclerosis
Tuna is rich in omega-3 polyunsaturated fatty acids, which help Reduce total cholesterol
in the blood and its atherogenic fractions (LDL and TAG).
In turn, this prevents the formation of atherosclerotic plaques on the walls of arteries and the development of a number of diseases associated with atherosclerosis (coronary heart disease (CHD), chronic brain hypoxia, stroke, myocardial infarction).
American scientists discovered that a high intake of omega-3 polyunsaturated fatty acids is associated with a low incidence of coronary heart disease, as well as with lower mortality from this disease.
At the same time, how claim scientists, tuna is able to prevent the development of fatal arrhythmias (for example, ventricular fibrillation) and sudden cardiac arrest against the background of coronary heart disease.
3. Lowering blood pressure
Omega-3 polyunsaturated acids and potassium found in tuna, possess
the ability to lower blood pressure.
Potassium causes direct relaxation of the smooth muscles of the arterial walls, and omega-3 fats reduce the activity of chronic inflammation of the arterial walls, making them more sensitive to the influence of local factors regulating muscle tone.
It is important to note that tuna not only reduces blood pressure (and also provides prevention of hypertension), but also reduces the risk of fatal vascular catastrophes (strokes and myocardial infarction).
4. Improving eye health
According to information
of the National Institutes of Health of the USA, omega-3 fatty acids, which are abundant in tuna, can prevent the development of a number of diseases of the ophthalmic apparatus: age-related macular degeneration, cataracts.
Tuna also contributes to the adequate growth of retinal vessels in children from the first years of life, which has a beneficial effect on visual acuity and reduces the load on the organ during prolonged monotonous work (reading books, working at a computer).
The effectiveness of fish is noted in order to reduce the risk of developing diabetic and hypertensive retinopathy against the background of type II diabetes mellitus and hypertension.
5. Weight loss Assistance
Tuna is a low–calorie product rich in valuable nutrients (proteins, vitamins, minerals). Its use cannot lead to significant weight gain.
Omega-3 polyunsaturated fatty acids play an additional useful role. They, according to experts from the USA stimulate the production of leptin, a hormone that inhibits the activity of hunger centers in the brain and leads to a decrease in food intake for several hours.
6. Antioxidant effect
Tuna is rich in zinc, selenium, manganese and omega-3 fatty acids.
Proven that these components have pronounced antioxidant activity and prevent the development or progression of various diseases.
These diseases are: rheumatoid arthritis, Crohn's disease, Pick's and Alzheimer's disease, scleroderma, as well as malignant and benign neoplasms of any organ.
The positive effect is based on the suppression of free radical mechanisms, during which increased cell death or cancer degeneration is observed.
Special role is reserved selenium, which additionally normalizes hormone production Thyroid gland and provides prevention of any pathologies on the part of this organ.
7. Prevention of anemia
Tuna contains colossal amounts of vitamin B12 and iron. Deficiency of these substances occurs due to various reasons (poor nutrition, diseases of the gastrointestinal tract, chronic blood loss), but is the main cause of anemia.
Well known that iron is necessary for Hemoglobin synthesis (the main oxygen carrier), and vitamin B12 is responsible for the "assembly" red blood cells at the level of the red bone marrow.
Safety, possible harm
In certain cases, eating tuna can be harmful to health. The most common side effects include:
- Heavy metal poisoning. Fish meat is capable of accumulating many substances, especially mercury. However, tuna has low levels of mercury compared to other varieties of fish, and poisoning can occur only with extremely excessive consumption (more than 20 kg of fish per week). In addition, tuna can accumulate dioxins, biphenyls and other carcinogens in its body. Their presence in meat may be due to the unfavorable environmental situation in the trapping region. Poisoning with these substances is especially dangerous for pregnant women.
- Infection with parasites. With improper heat treatment of tuna, a number of helminths may enter the body and the appearance of diseases such as opisthorchiasis, anisakidosis and others.
- Allergic reactions. Are rare and are explained by the sensitization of the body to tuna proteins. They can manifest themselves in different ways: from banal itching to anaphylaxis.
Is it worth eating canned food?
Canned tuna in some countries accounts for up to 50% of the turnover of industrial fish production.
During the preservation process, the concentration of vitamins and minerals decreases slightly, but the content of omega-3 fatty acids and other polyunsaturated fats remains almost at the same level. Consequently, the biological potential of the product is preserved.
With an emphasis on weight loss, it is not recommended to purchase canned fish in oil. The calorie content of such a dish increases to 186-198 calories per 100 grams of product. It is better to give preference to tuna in its own juice.
Canned tuna fillets can be added to salads and other dishes.
Before buying, it is advisable to consider the following recommendations:
- Appearance of the jar. The presence of any deformations on the jar, traces of rust or chips is unacceptable.
- The content of raw materials. The minimum threshold for the ratio of fish to water or oil is 50%.
- Excerpt. It is recommended to consume canned food 2-3 months after the date of production. This gives a special taste and refined aroma, while the nutrient content does not change.
- Choosing the place of production. Preference should be given to manufacturers whose workshops are located in close proximity to the ocean. This reduces the risks associated with transporting fish.
Conclusion
- Tuna combines the most valuable vitamins, minerals and polyunsaturated fatty acids in its composition.
- With regular inclusion in the diet, it can improve the health of the cardiovascular, endocrine and hematopoietic systems, prevent the development of malignant tumors and help in weight loss.
- To get the maximum amount of benefit, it is recommended to carefully choose fish and take into account the risk of side effects.
