Is tuna healthy for us? We can get tuna fish nutrition through a variety of delicious dishes. We have all enjoyed tuna in a quick sandwich or the classic tuna noodle casserole recipe. Sometimes it can be the stuffed tomato and often times we use it in our party dips and spreads. But how many of us have considered that the nutritional value is very high and is an excellent source of protein. Tuna is a food that is low in fat and calories and high in omega 3 oils. What a great combination!
Is Tuna Healthy?
Besides high protein content it also contains other nutrients that we need in our daily diet. It is rich in potassium, vitamin B3, vitamin B6, vitamin B12 and vitamin D. Tuna also contains essential fatty acids, selenium, magnesium, phosphorus, folic acid, niacin, creatine, and docosahexaenoic acid (DHA.)
How Tuna Fish Nutrition Helps Us
The B vitamins help increase and maintain red blood cells, build immunity, and increase your energy level.
The omega 3 oils can help with cardiovascular health by increasing heart rate variability that can help protect the heart from having heart rhythms that are abnormal. These abnormal rhythms can prove to be fatal. Eating tuna in moderation can improve your HDL to LDL ratios, promoting a healthier heart and reduces the risk of heart disease.
Tuna like salmon and other fish have omega 3 fatty acids and are high in potassium content. People with high blood pressure have had good results in lowering their blood pressure by including the lower fat, high protein, and potassium rich tuna in their diet. At the same time they are able to get the same amount of protein needed and able to reduce the fat gram intake that is in red meat such as prime rib, chuck steaks and hamburger. People who do not have high blood pressure can help eliminate the possibility of developing high blood pressure in the future.
Risk of Cancer
Medical research and studies have shown that the omega 3 fatty acids in tuna and other fatty fish like salmon when consumed on a regular basis have helped reduce the risk of breast cancer, kidney cancer, and colon cancer. The American Cancer Society’s guidelines in 2012 recommend that your diet should be selected with foods and beverages that will help you maintain a healthy weight. A balanced diet should include at least 2 ½ cups of fruits and vegetables while consuming far less processed meats like sausage, bacon, and other fatty red meats. Tuna is a very good substitute for many of these red meat products.
Other Healthy Benefits Studies show from the Department of Health and Human Services suggest that having between 1 and 4 servings of fish per week as a part of your diet can reduce the risk of having a stroke by 27 percent, if you include 5 servings per week it reduces the risk by 30%. Two servings a week can help lower the triglycerides and add higher levels of Low Density Lipoprotein. This will help maintain a better level of cholesterol in your system.
As an antioxidant tuna fish nutrition contains selenium, this mineral will help protect our blood cells from damage done by free radicals. A 4 ounce serving of tuna supplies us with 2-3 milligrams which is an amount that is healthy for us and will also help build our immune system.
Omega 3 fatty acids also helps fight obesity by stimulating the hormone leptin which stimulates the metabolism rate. This will help control the bodies’ weight.
Omega 3 fatty acids are also recommended to help with eczema, asthma, arthritis, Crohns disease and depression.
Tuna fish nutrition has many great health benefits, tastes great, and is easy to prepare. There are many fresh and healthy tuna recipes that are available that can help promote living a healthier life when added into a daily diet plan. Dishes such as classic tuna noodle casserole, tuna fish salad, spicy tuna sushi, and crock pot tuna noodle casserole all are easy and convenient to make. Adding such healthy tuna recipes into your life adds terrific nutrition, health and yumminess. Bon Appetite!