Tuna Fish: Discover the most important benefits and harms


tuna fish

tuna fish

Tuna is a saltwater fish. It is commonly used in various parts of the world, especially in Asian cooking dishes. It is used in preparing many delicious dishes such as steaks, burgers, and salads.

The nutritional value of tuna

Tuna fish is characterized by its containment of many basic and important nutrients for human health, such as:

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The benefits of tuna

1. Cardiovascular health

Tuna fish contains omega-3 fatty acids, which work to balance the blood vessels, thus reducing the level of cholesterol in the arteries, which in turn helps the heart do its job well in pumping blood throughout the body.

Also read: Cholesterol treatment is your way to protect your heart

2. Anti-inflammatory

Tuna is rich in potassium, folic acid , and omega-3 fatty acids. This makes tuna have anti-inflammatory properties, thus aiding in many conditions such as:

  • Prevention of inflammatory diseases such as gout , and arthritis
  • Reducing the risk of heart attack and stroke
  • Prevention of blood clots
  • Lowering blood pressure

3. Kidney health

Where the elements sodium and potassium help the body to maintain the fluid balance between salts and potassium, which enables the kidneys to work efficiently, thus reducing the risk of developing kidney disease.

4. Eye health

Omega-3 fatty acids, which tuna fish contain in large quantities, protect eye health and prevent dry eye syndrome, and macular degeneration, which is one of the main causes of blindness in older adults over 50.


5. Tuna and brain health

Because tuna contains niacin and omega-3 fatty acid, it helps protect the brain from infections, which helps prevent Alzheimer's disease and prevent age-related cognitive decline.

6. Boost the immune system

Where selenium, zinc, manganese, and vitamin C, which are antioxidants, help to enhance the functions of the immune system and prevent the risk of diseases such as cancer.

7. A good source of energy

One of the benefits of tuna is also that it improves the metabolism rate, increases the efficiency of the body's organ functions, which makes you feel energetic and energetic.

8. Strengthening the bones

Tuna contains vitamin B, which is one of the main ingredients in maintaining and strengthening bones, to prevent potential injuries such as a fracture.

9. Healthy skin

In addition to the importance of vitamin B in maintaining bone health, vitamin B compounds also help maintain the health of the skin, because tuna contains the protein elastin, which in turn maintains the color and freshness of the skin.

10. The benefits of tuna for diet

Tuna is characterized by its low calories and fats, but at the same time it is rich in vitamins and protein.

Omega-3 fatty acid also stimulates the hormone leptin , which plays an important role in balancing food intake with a person's internal desire to eat more. This reduces the chances of overeating and thus helps in losing weight and preventing obesity .

Types of canned tuna

There are usually two main types of canned tuna:


  • Light Tuna (Chunk light): which is usually made from skip tuna, it is a smaller type of tuna, and contains less mercury, about 0.12 parts per million mercury.
  • Albacore tuna (white albacore tuna): Also known as white tuna, it is a larger type of tuna fish and contains higher levels of mercury, as canned albacore tuna contains about 0.32 parts per million of mercury.

It is considered safe to eat up to one serving (less than 170 g) of tuna per week. According to the US Environmental Protection Agency, a daily safe dose of mercury is considered, with a maximum of 0.1 micrograms of mercury per kilo of body weight.

Tuna damage

Tuna contains mercury, but only in small amounts, so eating too much tuna puts a person at risk of mercury poisoning.

This is especially harmful to young people and pregnant women. Among the symptoms of mercury poisoning :

  • Impairment of blood pressure
  • memory loss
  • trembling
  • Numbness in the extremities
  • Vision loss

In the end, eating canned tuna is generally considered safe, but the US Food and Drug Administration recommends avoiding eating fresh Albacore tuna during pregnancy. It can be replaced by eating salmon , herring, or sardines, as they contain less mercury.

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