Tuna is a blue fish, which is characterized by its high content of good fats and high biological value that provide us with many health benefits.
In the following article, we give you all the information about this fish and we also give you its benefits proven by science.
What are the benefits of tuna?
The benefits of eating the meat of this fish come from its chemical and nutritional components . Here we mention the main benefits of tuna:
1. Lowers cholesterol and triglyceride levels
One of the main benefits of tuna is that its meat is rich in omega 3 fatty acids, polyunsaturated fats. This type of fat is much less dense than saturated fat, so it can be easily broken down by the body.
To highlight: The properties that identify this type of fat contained in tuna is that they have the goodness of reducing cholesterol and triglyceride levels in the blood , preventing some cardiovascular diseases. (1)
2. Regulates blood pressure
The omega 3 fatty acids contained in tuna fish, having the property to reduce the presence of low-density cholesterol and triglycerides, prevent the formation of atheromas, which are accumulations of fat or plaques that are deposited on the walls of veins and arteries, minimizing the probability of suffering arteriosclerosis . (two)
This benefit prevents the reduction of vascular capacity in the circulatory system , facilitating blood circulation through the body, reducing the possibility of suffering from arterial hypertension.
Note: The consumption of tuna meat provides potassium, a mineral with vasodilator properties, helping to reduce blood pressure.
3. Reduces the risk of strokes
Cardiovascular accidents, in many cases, are the consequence of the uncontrolled intake of foods rich in saturated fats. Atheromas clog the walls of the arteries, which carry oxygen-rich blood to the brain cells.
This decrease in oxygen flow causes the appearance of cerebrovascular accidents (ACV). Another benefit of tuna, thanks to its omega 3 fatty acid content, is that it keeps the walls of veins and arteries free of fatty deposits, facilitating oxygenation of brain cells. (3)
Important: The consumption of vitamin E and niacin present in tuna, collaborate in the maintenance of lipid balance in the blood.
4. Slows cognitive decline
Among the benefits of tuna is its content of docosahexaenoic acid ( DHA ), a type of omega 3 fatty acid, considered an essential nutrient for brain development.
The presence of DHA, thanks to the consumption of tuna, prevents the deterioration of brain cells , avoiding the premature appearance of diseases such as Alzheimer’s or Parkinson’s. (4)
Likewise, this acid helps in the prevention of diseases of psychiatric origin such as dementia, cognitive deterioration, among others.
Note: DHA’s mechanism of action is myelination (the coating of cells with myelin) which allows faster and clearer communication between cells. (5)
5. Promotes muscle growth
Tuna contains the amount of protein, macronutrients and amino acids necessary for muscle regeneration and development. Omega 3 fatty acids are a healthy source of energy for the muscles, it is also a rich source of proteins of high biological value. (6)
And as if that were not enough, tuna contains vitamin D and potassium, important micronutrients in the development of muscle mass. In addition, it has an important contribution of niacin and pyridoxine, vitamins that are directly involved in the synthesis of muscle tissue.
You should know: Tuna provides approximately 43% of the recommended daily intake of protein for every 100 grams of its meat.
6. Contributes to weight loss
Another of the benefits of tuna is that it is a lean meat, low in cholesterol and without carbohydrates. It contains in its profile, healthy fats for the body, and also provide healthy energy for the vital functions of the body.
Important: A can of tuna contains more calories but contains more protein and omega 3 fats compared to fresh tuna.
Due to its low saturated fat content, tuna is ideal for weight loss regimens and contains some micronutrients necessary for cell function. (7)
To highlight: The high protein value of tuna makes it a satiating food, an ideal sensation for people on diet regimens.
7. Promotes skin health
Thanks to the micronutrient content in tuna such as vitamin A and vitamin E , skin health is favored. Vitamin A promotes healing, smoothness and reinforces the skin’s natural defenses, while tocopherol delays skin aging , as it acts as an antioxidant.
Another important aspect is the selenium content in tuna, a mineral that helps preserve skin elastin and protect it from UV rays from the sun.
Important: The combination of selenium together with vitamin E exerts an antioxidant property on the skin, which delays skin aging. (8)
8. Improves mood
Among the functions that eicosapentaenoic (EPA) and docosahexaenoic (DHA) perform, is the improvement of the neurotransmission of dopamine and serotonin . These hormones influence the depressive states of people with depression disorders, balancing the functioning of the nervous system. (9)
To highlight: The effect of omega 3 fatty acids in improving cognitive function has been proven. (10)
Nutritional properties of tuna
Among the benefits of tuna, is the presence of a variety of micronutrients and macronutrients, which we indicate below:
1. Vitamins
Tuna contains the following vitamins in its nutritional composition: vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B9 (folic acid), vitamin B12 (cyanocobalamin), vitamin A (retinol), vitamin E (tocopherol) and vitamin D.
The greatest presence is found in vitamin B12, with 125% of the recommended daily intake (RDA), niacin with 89% of the RDA, and vitamin D with 166% of the RDA. These values are based on 100 gr of edible portion of tuna.
2. Minerals
The minerals present in tuna are: calcium, sodium, magnesium, zinc, potassium, phosphorus, selenium, iron and iodine. With a greater presence are selenium with 117% of the RDA and phosphorus with 29% of the RDA, on a portion of 100 gr of tuna. (eleven)
To highlight: In addition to these micronutrients, it contains long-chain omega 3 fatty acids, a nutritional compound with extensive healthy benefits for the body.
Key Findings
- Tuna is a fish with a high protein value, since it has omega 3 fatty acids, among which eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) stand out.
- Contains micronutrients with antioxidant functions such as selenium and vitamin E.
- It is low in saturated fat and its meat is lean with a high content of polyunsaturated fat.
- Its consumption is ideal in the processes of weight loss and muscle development.
- It also contributes to skin health and improves mood.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.