Tuna benefits & side effects
What is tuna?
Tuna fish is a diverse saltwater fish that belongs to the Scombridae family, commonly known as the mackerel group. Tuna fish is among the most popular kinds of fish in the world. In addition to its abundance and meaty taste, tuna is also very nutritious. Tuna fish of varying species exists in each of the world's oceans. While people around the globe like various kinds, the health benefits are essentially the same. Their delicious taste, international accessibility, and wholesome elements make them an ideal substitute for red meat or for people who like to bring some healthy fish variety to their diets. There are a few species of tuna, however, which are endangered and must be avoided.
The health benefits of tuna fish can be attributed to the unique content of vitamins, minerals, and organic chemicals found in this delicious fish. These include antioxidants and protein, without sodium or much-saturated fat. Additionally, according to the USDA National Nutrient Database, it has impressive degrees of selenium, phosphorous, iron, magnesium, and potassium. Tuna has much-needed vitamin B12 and niacin, vitamin B6, and riboflavin.
Eating fish provides a lot of health benefits, including lower heart disease risk. However, many Americans fail to consume fish weekly, according to the Harvard School of Public Health. If you cant get fish in fresh or frozen form, you can always make tuna sandwiches using canned tuna to boost your diet. Light tuna and white tuna are commonly found in the US. Albacore is the only tuna type that could be marketed as white meat tuna.
Tuna health benefits
Tuna is an excellent source of vitamin B12, an essential vitamin required to form new red blood cells to prevent anemia.
We all know that consuming fish is healthy and that we need to eat it at least twice weekly. The benefits of eating tuna are many, and tuna is healthy; we should all eat more tuna. Today we are having a closer look at these and bring you the advantages of tuna fish in detail. Tuna may help with many health-related issues such as:
- Heart health: The high proportion of omega-3 fatty acids in tuna meat brings balance to the blood vessels, reducing the arteries' cholesterol. Reduced cholesterol in arteries equals fewer problems in blood circulation and heat pumps, which brings you the improvement of their heart health. The elevated levels of omega-3 fatty acids in tuna fish may help to decrease the harmful LDL cholesterol and omega-6 fatty acids that can clog arteries. Studies have shown that eating more omega-3 is associated with reduced cardiovascular disease rates, including heart attacks.
- Blood circulation. Tuna is a rich source of iron, together with the B-complex vitamins that play a significant role in red blood cell formation. Without iron, individuals become anemic, and their blood cannot adequately oxygenate the very important organs that need fresh oxygen to operate efficiently. Iron and Vitamin B are the motives of the advantage. Your cardiovascular system becomes jammed and slowed down with fat due to poor eating habits, and your cells begin to degenerate. The high intake of iron and vitamin B fortifies the blood cells. Iron boosts the blood flow, improving the oxidation of the body organs, ensuring that optimal functioning.
- Blood pressure: Tuna is full of potassium -- a mineral that lowers blood pressure significantly. The combination of the component with omega-3 fats brings anti-inflammatory impact into the cardiovascular system. That means lower stress and reduced risk of stroke, heart attacks, and complex issues, like clogged arteries. The anti-inflammatory omega-3 fatty acids can help reduce blood pressure. Potassium, located in tuna, is a vasodilator and is extremely good for reducing blood pressure. Reducing hypertension may significantly boost your wellbeing by lowering the strain on your cardiovascular system. This can help prevent heart attacks and strokes, in addition to conditions like atherosclerosis.
- Eye health: Omega-3 fatty acids in tuna are an excellent alternative for preventing eye ailments like age-related macular degeneration. This disorder is the primary reason for the incidence of blindness in older folks. The blindness can also be caused by diabetic complications, and this fish helps in lessening the odds of diabetic retinopathy. The condition called macular degeneration enhances the vision of the eye and gradually brings blindness—the all-mighty Omega-3 acids steps in as a prevention of the condition.
- Immune system: The fish's meat is full of manganese, zinc, vitamin C, and selenium -- the antioxidants that are called important boosters of the immune system. The antioxidants fight the free radicals, the by-products of metabolism on the cellular level, leading to multiple severe diseases, like cancer. Tuna comprises a healthy dose of vitamin C, zinc, and manganese, all of which are deemed antioxidant in nature. Antioxidants help the body's defense mechanisms against free radicals, the damaging by-products of mobile metabolism, which cause chronic diseases. However, the actual winner of tuna's immune system-boosting possible is selenium. This fish is rich in this vitamin, giving almost 200 percent of one serving's daily requirement.
- Depression: The omega-3 fatty acids in tuna fish help to manage depression. The findings of a research study indicate that fish consumption may be helpful for women's mental health. It may also reduce depression levels in girls. According to a meta-analysis printed in The Journal of Clinical Psychiatry, there's strong evidence demonstrating that omega-3 may alleviate symptoms of bipolar depression.
- Cholesterol levels: You may know that tuna affects the organism's cholesterol levels, but there's a lot behind this. Several triglycerides in the bloodstream expose the amount of fat circulating your body. They're linked with LDL, or bad cholesterol, and HDL, the good one.
- Bone health: Vitamin D is the significant building part of the bones. The advantages of this vitamin demonstrate in cancer prevention, strong and healthy bones, and no fractures. Vitamin D also reduces the risk of multiple sclerosis and autoimmune diseases.
-Skin health: Tuna comprises trace mineral, which prevents damage to blood cells because of the human body's intoxication and health condition. Secondly, a protein called elastin offers additional tissue repairs and provides a glow to the skin.
- Kidney health: The mentioned potassium mineral helps with the fluid balance and normal functioning of the kidneys. The sodium and potassium content in tuna is well-balanced, meaning it's high in potassium and low in sodium. This helps handle the fluid balance in the body. When your body maintains a fluid equilibrium, the kidneys function properly, thereby lowering the odds of developing serious kidney ailments. But for people with chronic kidney disease, be sure and talk with your physician or dietitian before including tuna or making any significant alterations to your daily diet. Tuna comprises both potassium and phosphorus that may become toxic in those who have damaged kidneys. Kidney cancer is a common cancer type in the world, and it develops in the inadequate functioning of organs.
- Cancer care: Antioxidants in carrot meat fight cancer cells. Various kinds of cancer draw from the components found in tuna fish, such as breast cancer. Tuna fish has antioxidant properties because of selenium and other nutrients, which makes it capable of preventing some kinds of cancer. An American Association for Cancer Research report indicated that fish consumption, particularly the fatty fish variety, may reduce esophageal cancer risk.
- Energy levels: The parts of the tuna fish enhance the metabolism and boost energy. The vitamin B complex stands behind this, alongside high protein values and omega-3 acids. Vitamins B-complex in tuna has been connected with a broad assortment of health aspects. They are involved in energy metabolism, increasing the efficacy of organs, protecting the skin, and raising energy levels. Vitamins act as cofactors to enzymes and accelerate these metabolic reactions, permitting them to create energy at the speed we need. By consuming this fish frequently, you can make certain you're active, energetic, and healthy.
- Muscle development: One of the principal elements of tuna meat is protein. Tuna is one of the protein-richest meats, which makes it the ideal companion in muscle growth and fat loss. Muscles grow from proteins, recover faster, and improve the metabolism of the human body.
- Weight loss: Being low in calories and fat, tuna is packed with beneficial nutrients such as protein. The omega-3 fatty acids present in this fish can stimulate a leptin hormone, which balances the body's food consumption with the inner urge to eat more. This can decrease overeating and be certain your body is simply consuming what it really needs. A European Journal of Clinical Nutrition research study pointed that omega-3 is related to increases in leptin in people with obesity. Higher leptin may help prevent these people from regaining weight after weight loss from calorie restriction.
Tuna sandwiches benefits
- Protein benefits: Eating tuna sandwiches benefits your health as a result of protein content. Tuna comprises complete protein, so it provides every amino acid that your body needs to function. Your body uses this protein to keep tissues throughout your body, encourage new cell growth, and maintain cell function.
- Whole grains benefits: Tuna sandwiches made on whole bread increase your consumption of whole grains for good health. Whole grains in your diet may help fight type 2 diabetes and cardiovascular disease and may also reduce your risk of several cancers. Whole grains can provide a fiber source so that they keep you feeling full after a meal, encourage stable glucose levels, and prevent digestive problems like constipation. A tuna sandwich made with two pieces of whole-grain bread supplies two ounce-equivalents of whole grains, assisting you in reaching the 2 to 3 ounces of whole grains recommended each day by the US Department of Agriculture.
- Tuna sandwiches & mercury: One of the principal health concerns about eating tuna is the fish's mercury level, even though some kinds of tuna are low in mercury, reports the US Food and Drug Administration. Some fish contain high levels of mercury because of bioaccumulation. Mercury can remain in the body for years and work as a toxin, causing nerve damage, rapid heart rate, and profuse sweating.
- Are tuna sandwiches healthy? Despite its potential health benefits due to tuna, some tuna sandwiches manage to add a great deal of mayonnaise to negate those benefits. Making sandwiches on white bread can also increase your refined carbohydrates intake. For a healthier alternative, use cottage cheese or tofu instead of mayo. This will not only reduce your fat intake but also provide a source of calcium and protein.
Precautions & side effects
Eating fish may have heavy metals, especially in tuna due to the contaminated fish they consume. Tuna flesh may be filled with heavy metals which attack the heart muscle, so the toxicity outweighs any potential health benefits of omega-3 fatty acids. According to a recent study published in the American Heart Association's journal, men with the greatest levels of mercury increased their risk for heart disease by 60 percent and their risk of dying of a heart attack by 70 percent.
1. Fish, tuna, light, canned in water, without salt, drained solids. Food Data Central. U.S. Department of Agriculture. Published April 1, 2019.
2. Simonetto M, Infante M, Sacco RL, Rundek T, Della-Morte D. A novel anti-inflammatory role of omega-3 PUFAs in prevention and treatment of atherosclerosis and vascular cognitive impairment and dementia. Nutrients. 2019;11(10). doi:10.3390/nu11102279
3. Vitamin B12 or folate deficiency anemia. National Health Service. Updated 2019.
4. Sparkes C, Gibson R, Sinclair A, Else PL, Meyer BJ. Effect of low dose docosahexaenoic acid-rich fish oil on plasma lipids and lipoproteins in pre-menopausal women: A dose⁻response randomized placebo-controlled trial. Nutrients. 2018;10(10). 10.3390/nu10101460
5. Damanti S, Azzolino D, Roncaglione C, Arosio B, Rossi P, Cesari M. Efficacy of nutritional interventions as stand-alone or synergistic treatments with exercise for the management of sarcopenia. Nutrients. 2019;11(9). doi:10.3390/nu11091991
6. ACOG practice advisory: Update on seafood consumption during pregnancy. American College of Obstetricians and Gynecologists. Updated 2017.
7. Canned tuna. Seafood Health Facts: Making Smart Choices Balancing the Benefits and Risks of Seafood Consumption. Updated 2020.
8. Selecting and serving fresh and frozen seafood safely. U.S. Food and Drug Administration. Updated 2019.
9. Dhurmeea Z, Pethybridge H, Appadoo C, Bodin N. Lipid and fatty acid dynamics in mature female albacore tuna (Thunnus alalunga) in the western Indian Ocean. PLOS ONE. 2018. doi:10.1371/journal.pone.0194558
10. Diabetes superfoods. American Diabetes Association. Updated 2020.
11. Histamine toxicity. American Academy of Allergy, Asthma & Immunology. Updated 2020.