Be it canned, steaks, added to salads, or casseroles, tuna is a swimming superstar when it comes to nutrition. This popular fish is versatile and will boost your health with heart-healthy omega-3 and lean proteins.
So, the next time you feel short on time but still want a healthy bite, look no further than tuna. We're talking all the essential vitamins and minerals, and all in one giant fish and the health benefits that come with it.
1. Prevents Vision Problems
Studies suggest that tuna fish benefits eye health with its omega-3 fatty acids. Yes, omega-3 fatty acids, particularly DHA and EPA are essential for retinal function, the part of the eye responsible for converting light into signals the brain interprets as vision.
And the best part? Tuna, like albacore and salmon, are rich in it! So, it may contribute to maintaining healthy eyes and potentially reduce the risk of age-related vision problems like macular degeneration.
2. It Strengthens Your Bones
Thanks to two key nutrients, Vitamin D and calcium, tuna offers a double whammy for strengthening bones. Vitamin D, especially abundant in fatty tuna varieties, unlocks your body's ability to absorb calcium from all sources, including the calcium present in tuna itself.
This calcium is then deposited in your bones, making them denser and stronger and reducing the risk of fractures and osteoporosis. While tuna isn't the only bone-building food, it provides a valuable combination of these critical nutrients, contributing to a healthy skeletal system.
Tuna has several health benefits, including supporting satiety, which ultimately leads to weight loss. This fish is loaded with protein, which is famed for keeping you feeling full and reducing cravings. Likewise, tuna contains little to no calories, making it an ally in your weight loss journey.
The protein in tuna also helps build and maintain lean muscle, which burns more calories at rest, potentially boosting your metabolism. To maximize these benefits, incorporate tuna into balanced meals, choose it as a smart snack option, and be mindful of portion sizes.
4. It Improves Your Skin Health
Not just your heart and healthy bones, tuna fish advantages your skin as well. It is because tuna is a good source of antioxidants like selenium, which may help protect skin cells from damage caused by free radicals. This damage can contribute to wrinkles and signs of aging.
Some studies also suggests that tuna contains a protein called elastin, which further aids in maintaining elasticity and smoothness.
5. Promotes Heart Health
Tuna, particularly albacore and salmon, contain omega-3 fatty acids, specifically EPA and DHA. These essential fats offer heart-protective benefits by reducing inflammation and lowering blood pressure and triglycerides.
Besides, it contains healthy unsaturated fats, which can help lower LDL ("bad") cholesterol levels while potentially raising HDL ("good") cholesterol. This improves your overall cholesterol profile, reducing the risk of heart disease.
6. It Boosts Insulin Response
Not directly but one of the nutrition facts of tuna is that it boosts your insulin response by maintaining sugar balance in your body.
As tuna has omega-3 fatty acids, it helps fight inflammation on two fronts. Firstly, these omega-3s might cool down the body's inflammatory response while also reducing the production of inflammatory molecules. Secondly, reduced inflammation throughout the body potentially lowers the risk of chronic conditions like heart disease and arthritis.
Although this fish is a great addition to your diet, always consider its mercury content and make an informed decision.
8. It Helps to Prevent Strokes
If you have the best lifestyle and diet, tuna fish can be a great addition to the list of stroke-fighting allies. As mentioned above, this fish has anti-inflammatory properties that may aid in healthy blood flow, reducing stroke risk factors. Likewise, tuna's potassium content is believed to help regulate blood pressure.
So, choose skipjack or light tuna, as they are lower in mercury. Also, for optimal stroke prevention, combine tuna with a balanced diet, regular exercise, and stress management.
9. Counters Age-Related Muscle Loss (Sarcopenia)
Because of the tuna fish nutrition label, it can be a valuable addition to a dietary strategy to combat age-related muscle loss. As it has a high protein content, it helps with muscle retention, and its vitamin D supports muscle function.
However, to fully enjoy the nutrition of this fish, you have to combine it with a balanced diet that includes other muscle-building nutrients such as tofu, eggs, and lentils and a consistent exercise routine focused on strength training.
While tuna lacks some key nutrients crucial for optimal muscle growth. It's relatively low in calories and carbohydrates, both important for providing energy for workouts and replenishing muscle glycogen stores.
11. Reduced Risk of Cancer
Tuna is considered to help prevent cancer due to its anti-inflammatory properties. Some studies also suggest that vitamin D, found in fatty tuna varieties, may be associated with a reduced risk of certain cancers, like colon cancer.
While some studies suggest potential benefits, overall research on tuna and cancer risk reduction is limited.
12. It Boosts Your Brain Power
Studies suggest omega-3s may help improve cognitive function, memory, and focus. Plus, DHA is essential for brain function and development, which might also play a role in protecting against age-related cognitive decline and conditions like Alzheimer's disease. Also, it helps reduce inflammation and further helps the cause.
Tuna can indirectly support blood sugar control due to two key factors. First is its low carbohydrate content, and second is its high protein content. While carbohydrates spikes blood sugar level, Tuna contains less of it, so there's a minimum chance of significant spikes in your blood sugar levels.
Protein, on the other hand, can also help you feel fuller for longer, potentially reducing cravings and preventing overeating. All of these can contribute to blood sugar fluctuations.
14. It Improves Your Immune System
Tuna is a healthy blend of vitamins and minerals like protein, selenium, and vitamin D. These nutrients are important for proper bodily function, which helps protect cells from damage, potentially including immune cells. So, to further gain the advantages of this fish, make it a part of a balanced diet, keep yourself hydrated, and get enough sleep.
15. Helps Prevent Anemia
Tuna is a fantastic choice for helping to prevent anemia, especially iron-deficiency anemia, the most common type because it is rich in iron. While not as high iron content like other food, tuna packs around 1.5 milligrams per 3-ounce serving. This decent amount contributes to your daily iron needs, especially important for preventing iron deficiency.
Tuna is also a good source of vitamin b12 which improves iron absorption. So, by providing enough iron and its absorption, tuna fish can provide your body with necessary resources to produce enough healthy red blood cells and prevent iron-deficiency anemia.
16. Rich in Nutrients
Regardless of the variety, tuna is a superhero when it comes to nutrition. It contains protein, healthy fats, vitamins, minerals that are essential for proper human bod function. From maintaining muscle mass, promoting satiety, and supporting numerous bodily functions, to forming healthy bones, this fish offers an abundance of essentials.
Overall, incorporating tuna into your diet is a delicious way to reap a variety of health benefits thanks to its rich nutrient profile.
17. It Improves Your Mood
The rich nutrient profile of tuna can be a surprising mood booster, helping regulate brain chemicals like serotonin that influence mood. While not a cure-all, tuna's nutrients can work together to support healthy brain chemistry, potentially leading to a more positive mood.
But remember to have a proper lifestyle incorporating healthy habits like exercise and sleep, which are also crucial for optimal mental well-being.
18. May Reduce Risk of Dementia
Tuna consumption might be beneficial in reducing dementia risk, but it's best seen as a supporting player, not a solo hero. As this fish is rich in omega-3, these fatty acids may protect brain cells and possibly improve cognitive function, possibly lowering dementia risk.
In addition to relying on healthy supplements and food, focus on a broader approach to brain health:
Maintain a healthy weight.
Engage in regular physical and mental activity.
Get enough sleep.
Manage stress effectively.
Eat a balanced diet rich in fruits, vegetables, and whole grains.
Tuna can be a kidney-friendly protein source, especially for those who do not need severe protein restriction. It's generally lower in phosphorus than some meats and provides moderate potassium. However, consult a doctor or dietitian for personalized advice as kidney disease dietary needs vary by stage.
Therefore, opt for lower-mercury, low-sodium canned tuna varieties to manage potential drawbacks. Also remember that tuna can be a part of a balanced diet, but not a one-size-fits-all solution.
20. It Boosts Your Circulation
While not a direct circulation booster, tuna can be part of a heart-healthy diet. The omega-3s and some potassium content may reduce inflammation and improve blood flow.
21. It Prevents Cell Membrane Damage
Cell membranes, the delicate protective outer layer of your cells, can be damaged by free radicals, unstable molecules produced by the body and environmental factors. Can eating tuna help? Yes! Tuna is a delicious way to help prevent cell membrane damage but the science behind it is interesting.
Cooked tuna produces fragments of protein called peptides, which act as antioxidants within the body. These peptides then help neutralize free radicals, preventing this damage. While tuna offers these benefits, incorporating other antioxidant-rich foods like fruits, vegetables, and whole grains into your diet is key for a well-rounded approach.
Tuna Fish Nutrition Facts
The following nutrition information is provided by the USDA for 1 can (165g) of light tuna, packed in water (without salt) and drained.
The health benefits of tuna fish are incredible as it contains very little to no carbohydrates, which is an excellent choice if you're watching your carb intake. Mostly, varieties of tuna contain 0 grams of carbohydrates per serving, including canned tuna in water or oil. This translates as zero grams of fiber, sugar, and net carbs (non-fiber carbs).
So, if you want to cut some calories from your diet, include tuna and get enriched with its benefits without worrying about it impacting your daily carb goals.
Protein
Regarding nutrition facts, tuna boasts that it is a protein powerhouse. A 3-ounce serving of canned tuna packs about 25 grams of protein, it is a significant amount, considering most adults need around 0.8 grams of protein per kilogram of body weight daily.
However, for more protein content, you have to understand the difference between tuna variations. For instance, albacore tuna might have a bit more protein per serving than skipjack tuna.
Fats
Overall, tuna is considered one of a low-fat protein source. Even if it contains about 1-5 grams of total fat in a typical 3-ounce serving, most of it is unsaturated fat, specifically omega-3 fatty acids.
Fat Variations:
The fat content can vary depending on the type of tuna. Here's a general order from highest to lowest fat content:
• Fatty tuna varieties: Bigeye tuna, Bluefin tuna (higher in omega-3s as well)
• Moderate fat content: Albacore tuna (balance of protein and omega-3s)
• Lower fat content: Skipjack tuna, Yellowfin tuna (often used in canned "light" tuna)
Vitamin
Tuna fish is a treasure trove of vitamins that helps smooth bodily functions with zer calorie content. Here's a breakdown of key vitamins-
• Vitamin D: Tuna is a good source of vitamin D, which is important for solid bones and teeth and immune function.
• Vitamin B Complex: Tuna is a good source of several B vitamins, including:
Vitamin B12: Crucial for energy production, red blood cell formation, and nervous system function.
Vitamin B6: Plays a role in energy metabolism, brain function, and red blood cell formation.
•Niacin (Vitamin B3): Supports healthy metabolism, cell function, and nervous system function.
Minerals
Tuna nutritional information is incomplete without boasting its mineral content. But you have to keep in mind that the mineral content of every fish, including tuna, varies with its variety.
• Selenium: An antioxidant that helps protect cells from damage and may play a role in cancer prevention.
• Phosphorus: Necessary for strong bones and teeth, as well as cell function and energy production.
• Iron: Tuna is a good source of iron, particularly beneficial for preventing iron deficiency anemia. It is also essential for carrying oxygen throughout the body.
• Iodine: Crucial for thyroid function and hormone production. Tuna is a natural source of iodine.
•Potassium: This mineral helps regulate blood pressure and muscle function.
Some additional minerals found in tuna fish are Magnesium, Zinc, and Calcium.
Although there are over 15 tuna species, only a few are consumed. Some of the commercially available varieties of tuna are as follows-
Skipjack Tuna (Katsuwonus pelamis)
Albacore Tuna (Thunnus alalunga)
Yellowfin Tuna (Thunnus albacares)
Bigeye Tuna (Thunnus obesus)
Bluefin Tuna (Thunnus thynnus)
How to Prepare Tuna
The versatility of tuna is what makes it a great addition to your everyday meals! Here are some creative ways to incorporate tuna into your diet:
Breakfast:
• Frittata or Scramble: Flake cooked tuna into your morning scramble or frittata with chopped veggies like onions, peppers, and spinach. Top it with cheese for extra flavor and protein.
• Breakfast Salad: Add protein and heart-healthy fats to your salad with canned tuna, then pair it with mixed greens, chopped tomatoes, avocado, and a light vinaigrette dressing.
Lunchtime Twists:
• This never goes outof style! In a bowl, mix canned tuna with light mayonnaise, chopped celery, red onion, and a squeeze of lemon juice. Enjoy this delight on whole-wheat bread, crackers, or lettuce wraps.
• Tuna Power Bowls: First, take a bowl and gently layer brown rice, mixed greens, flaked tuna, chopped vegetables, and a light dressing to create a deconstructed tuna salad.
• Mediterranean-inspired Pita Pockets: You can make your own or use store-bought pita bread and stuff it with hummus, chopped cucumber, tomato, crumbled feta cheese, and flaked tuna for a protein-packed and flavorful lunch.
Dinner:
• Tuna Steaks: Grill fresh tuna steaks for a healthy and satisfying main course. Season with herbs, spices, or a light marinade. Serve with roasted vegetables or a side salad. But if you are not a grill fan, try pan-sear or bake it!
• Pasta Perfection: Toss cooked whole-wheat pasta with canned tuna, chopped sun-dried tomatoes, olives, and a light garlic sauce for a quick and flavorful weeknight meal.
• Tuna Stuffed Peppers: Hollow out bell peppers and fill them with a mixture of cooked brown rice, flaked tuna, chopped vegetables, and a sprinkle of cheese. Bake until the peppers are tender, and the filling is cooked through.
• Tuna and Veggie Dip: Mix canned tuna with low-fat Greek yogurt, lemon juice, and chopped herbs for a protein-rich dip. Enjoy it with whole-wheat crackers or vegetable sticks.
•Deviled Egg Twist: For a twist on classic deviled eggs, add some flaked tuna to your yolk mixture for an extra protein punch.
• Edamame and Tuna Salad: For a protein and fiberful snack, combine cooked edamame, flaked tuna, chopped vegetables, and a light dressing.
Potential Downsides of Consuming Tuna
Tuna is usually a healthy food item with several nutritional and health benefits. However, it also comes with some potential side effects. Thus, by being mindful of these potential downsides and making informed choices, you can still enjoy the many health benefits of tuna while minimizing risks.
Mercury levels: Varieties of tuna like Bigeye and Bluefin contain high mercury, which can be harmful to human health.
Sustainability Concerns: Overfishing is a threat to some tuna populations.
High Sodium: Tuna is packed with sodium, so be mindful while eating it.
Allergic Reaction: It can cause allergies to people sensitive to fish or shellfish, including tuna.
Canning Process: While BPA-free cans are widely used now, some older canned tuna may contain Bisphenol A (BPA), a chemical of concern for some individuals. So, look for BPA-free labels when selecting canned tuna.
