Fish is a source of healthy food and can provide various benefits for the body. Especially the tuna. The benefits of tuna are not only limited to being a low-fat food, but can also help increase endurance. Of course, this is good news in today's times that demand our bodies stay healthy and strong.
The benefits of tuna can also be seen from its rich nutritional content. From protein to omega-3, here are the benefits you can get from a serving of tuna
The nutritional content of tuna
In one serving of tuna weighing about 85 grams, there are nutrients in the form of :
- Calories: 100
- Fat: 5 grams
- Sodium: 290 milligrams
- Carbohydrates: 0 grams
- Protein: 22 grams
- Vitamin D: 6% of total daily requirement
- Vit. B6: 6% of total daily requirement
- Vit. B12: 15% of the total daily requirement
- Iron: 4% of total daily requirement
Benefits of tuna
Besides being delicious, this one fish also has various health benefits. Here are the benefits of tuna that you can get.
1. Healthy heart
Of the total fat in tuna, most of it is omega-3 fatty acids. These components can lower triglyceride levels in the blood, reduce the risk of heart arrhythmias, and slow the buildup of cholesterol plaques that can block blood flow.
2. Maintain reproductive health
Consuming about 50 grams of tuna alone can meet 60% of the body's selenium needs. Selenium is a type of antioxidant that can help protect the body from oxidative damage caused by exposure to free radicals and is important for reproductive health.
3. Lowering high blood pressure
Not only good for the heart, the content of omega-3 fatty acids in tuna also makes it able to lower high blood pressure. In addition, the potassium in tuna also acts as a vasodilator or dilates blood vessels, so blood pressure can be reduced.
4. Healthy eyes
Again, the benefits of this one tuna are obtained from the omega-3 fatty acids it contains. This component is able to prevent eye diseases such as macular degeneration. In addition, eating tuna fish can also reduce the risk of eye damage due to diabetes or diabetic retinopathy.
5. Increase endurance
Tuna contains vitamin C and various minerals that can act as antioxidants for the body. In addition, selenium from this fish also has a major role in protecting the body from exposure to free radicals that are at risk of triggering various diseases.
6. Supports child development
Protein has a very important role in the growth and development of children. This component can be considered as the foundation needed for growth while providing the body with the ability to heal wounds and diseases faster. Tuna is an intake that can be a good source of protein for your little one.
7. Suitable as a diet food
Tuna is a food that is low in calories and low in fat. Two patented formulas required by food for weight loss. In addition, omega-3 fatty acids in tuna can also stimulate the hormone leptin which controls our desire to eat.
8. Increase energy
The B complex vitamins present in tuna can provide various benefits for the body, including increasing energy in the body. In addition, this component is also considered to be able to protect the skin from damage and increase the efficiency of organ function.
9. Prevent cancer
The benefits of tuna on this one come from the antioxidants it has. This component can indeed reduce the risk of several types of cancer, especially colorectal cancer.
10. Maintain kidney function
Eating tuna can help maintain fluid balance in the body. This is important. Because, our kidneys can function properly and the risk of kidney damage will be reduced, if the body fluids are balanced.
Even so, if you have a history of chronic kidney disease, make sure you get the green light from your doctor before consuming tuna. Because, tuna contains potassium and phosphorus. Both can accumulate in the body and are harmful to the body.
11. Streamlining blood circulation
Fish contains iron and when combined with the vitamin B complex it also has, will play a very important role in the formation of red blood cells. That way, the supply of red blood cells in the body will always be maintained and the circulation will be smooth.
12. Prevents Depression
The content of omega-3 acids in tuna is useful for relieving depression, especially women. Based on research published in The Journal of Clinical Psychiatry, it is indicated that omega-3 can prevent mental disorders.
Those are the 12 benefits of tuna, after reading this it becomes even more enthusiastic to consume fish because of the many benefits.
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type of fish