Diet With Tuna – Tuna is a type of sea fish with a large body and a favorite of some people. Tuna meat is delicious and offers several benefits for the body, making this fish the prima donna of the kitchen. The nutritional content of tuna is also very high and beneficial for health, including diet programs. Here are the various benefits of tuna in full.
Nutritional Content of Tuna Fish
Tuna is often equated with salmon. These two fish are often present together in a dish, such as sushi. However, if you observe more closely, of course, there are many striking differences between tuna and salmon.
Unlike salmon, which is orange, tuna has a bright red color. Fresh tuna tastes savory and looks like beef at a glance. This is why tuna is also often referred to as “steak from the sea.”
Tuna is known for its high levels of fat, protein, and omega-3 fatty acids. Not only that but consuming 100 grams of fresh tuna can also provide your body with the following nutrients.
- Energy: 109 kcal
- Protein: 24.4 grams
- Fat: 0.5 grams
- Thiamin (vitamin B1): 0.12 milligrams
- Riboflavin (vitamin B2): 0.12 milligrams
- Niacin (vitamin B3): 18.5 milligrams
- Pantothenic acid (vitamin B5): 0.28 milligrams
- Vitamin B6: 0.93 milligrams
- Calcium: 4 milligrams
- Iron: 0.77 milligrams
- Magnesium: 35 milligrams
- Phosphorus: 278 milligrams
- Potassium: 441 milligrams
- Sodium: 45 milligrams
- Zinc: 0.37 milligrams
Benefits of Tuna Fish
1. Helps Programs
The benefit of tuna that is very dear to Miss is being able to shrink fat in the body so that it will help expedite the diet program that is carried out. There is research that reveals that eating three ounces of tuna can reduce your daily caloric intake by 110 calories.
If you’re trying to control your weight, there’s nothing wrong with replacing high-fat meat with tuna. Replacing tuna as the main source of protein can also effectively control weight. so that the ideal body weight can be maintained.
2. Complete Protein Source
The first benefit of tuna is as a source of complete protein needed by the body. The protein content contained in tuna is not the usual protein source that is often found in fish in general.
Tuna has all types of amino acids that the body needs. Tuna offers about 24–30 grams of protein per 85 grams. The complete protein content of tuna will keep the body’s tissues functioning properly, such as by helping the formation of hormones, enzymes, collagen, and antibodies that maintain muscle tissue in the body.
3. Healthy Heart
Not only in protein content but in fact, but tuna also contains healthy fats that are good for heart health. As is known, high levels of saturated fat will hurt the occurrence of blood clots, so a person’s risk of developing cardiovascular disease will be higher.
Interestingly, this tuna contains high levels of EPA and DHA, essential omega-3 fatty acids that function in preventing various inflammations in the body, which can damage blood vessels and cause heart disease and stroke.
4. Body Detoxification
In addition to the properties listed above, the next benefit of tuna is its ability to cleanse the body of bacteria or compounds that can cause a person to fall ill, or, in other words, body detoxification. The content of selenium found in tuna is believed to be able to make it a natural detoxification for the body. Not only that, but the content of omega-3 fatty acids in tuna can also help reduce blood clots and prevent heart attacks and strokes.
5. Prevents Inflammation
The last benefit of tuna is its ability to prevent inflammation and the conversion of cholesterol into plaque, which will later clog the arteries. The content of omega-3 fatty acids that we find in tuna can also help keep skin and hair looking healthy.
There is a study that reveals that the omega-3 fatty acids found in tuna allow it to improve skin conditions in people with psoriasis. Psoriasis itself is a disease where there are scales because skin cells grow quickly. Of course, this will reduce your confidence.
Benefits of Tuna for Health
1. Helps Meet Protein Needs
Tuna has all types of amino acids that the body needs. Amino acids are the smallest molecules that makeup proteins. Whatever type of tuna you consume can provide large amounts of protein, namely 24 to 30 grams of protein per 85 grams of tuna, which can help your tuna diet program.
Complete protein from this fish will support various body functions properly. starting from the formation of hormones, collagen, and antibodies to maintaining your body’s muscle tissue.
2. Healthy Heart
Tuna contains omega-3 fatty acids in the form of EPA and DHA. This type of essential fatty acid can prevent various inflammations in the body, which can damage blood vessels and cause heart disease and stroke.
According to the Harvard Medical School page, 85 grams of canned tuna contain 500 milligrams of omega-3 fatty acids. If you want to get benefits for the heart, you should consume this fish as much as 1-2 servings a week.
3. Potentially Prevent Anemia
Tuna is rich in vitamin B6, especially the types of yellowfin and albacore. Vitamin B6, which is obtained from this red-fleshed fish, contributes to various important functions for the body. One of them helps increase the production of hemoglobin.
Hemoglobin is a protein that binds and carries oxygen in blood cells throughout the body’s tissues. Without adequate oxygen supply, tissue function will decrease so that the body feels weak and easily tired. This is the main symptom of anemia.
4. Helps Overcome Stress
Indirectly, tuna also provides benefits for your psychological condition. This is because one of the functions of vitamin B6 is to maintain the function of brain cells and nerve cells. In addition, vitamin B6 also increases the production of serotonin and norepinephrine hormones.
Serotonin is a hormone that stabilizes mood and creates a feeling of happiness. while norepinephrine affects the ability to think and feel happy. Both of these hormones play a major role in dealing with stress.
5. Maintain Bone Health
In 85 grams of tuna, there are approximately 185–265 mg of phosphorus, depending on the type of tuna consumed. Phosphorus is one of the impoessentialerals that has the main function for the growth and repair of cells and body tissues that can help your tuna diet program.
As much as 85% of the phosphorus in your body is found in your bones and teeth. Together with calcium, phosphorus will form the bone structure. This mineral also plays a role in maintaining its density and strength.
Although tuna has benefits for various functions and chemical processes in the body in helping the diet with tuna. You are advised not to overdo it when consuming it. The reason is, tuna is one of the foods that contain mercury.
Mercury in large quantities can harm the nervous system, so you must limit it. To be safe, you should limit the portion of this fish so that it is no more than 170 grams in a week.
That way, you can still get the nutritional content of tuna without experiencing any unwanted effects.
Thus the article about Diet with Tuna, hopefully, is useful.