Food in the Spotlight Mediterranean Food

Tuna Consumption and Health Benefits – Facts in Brief

Information on the healthy benefits of Tuna consumption. It is a nutrient-rich food—a good source of good protein, not to mention it has amassed minerals like potassium, magnesium, and selenium. Nutrition experts also speak of tuna as being rich in vitamin B complex. But the most important factor is the omega-3 fatty acids locked in the meat of this fine delicacy.

Tuna Consumption and Health Benefits – Facts in Brief 1People around the globe devour tuna for its unique taste. Served at various food venues, tuna is one of the most popular delicacies, which in recent decades have invaded the western world. Now it’s available in different forms—from fresh tuna recipes to canned tuna sold in grocery shops.

A good source of protein and essential fatty acids

It is a nutrient-rich food—a good source of good protein, not to mention it has amassed minerals like potassium, magnesium, and selenium. Nutrition experts also speak of tuna as being rich in vitamin B complex. But the most important factor is the omega-3 fatty acids locked in the meat of this fine delicacy.

It becomes an important aspect of Mediterranean food and the diet for its true health benefits. The omega-3 fatty acids found in tuna and other fish species helps cut down the risk of heart disease by reducing blood cholesterol levels. Moreover, the beneficial fatty acids found in tuna reduce chances of mental impairment in the future.

In a study completed in the Netherlands, wherein over 1,600 people were involved aged above 45, found that people who consume fish had better psychomotor speed and overall cognition—evidence of improved brain function as effected by DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) found in tuna.

People on a high protein diet would also find tuna a good source of muscle-building nutrients. For instance, six ounces of tuna can provide about a third of your daily recommended intake of protein, but it proves to be a better choice—being low in carbs and fat.

Tuna Health Benefits

  • Cardiovascular disease prevention – The omega-3s prevent irregular heart rhythms and thereby reduce chances of heart attacks, naturally caused by thrombosis on arterial walls. They ameliorate HDL-LDL ratio and, in so doing, reduces the risk of arterial plaques, which are essentially hard fatty deposits. Recent research showed that even moderate consumption of tuna lowers ischemic heart disease risk in people 65 years old and up. Folic acid and vitamin B6 found in tuna reduce homocysteine, a compound linked to atherosclerosis.
  • Heart muscle function enhancement – Omega-3 fatty acids enhances heart rate variability, which is a measure of heart muscle function. Thus, the risk of arrhythmia is cut down. Studies conducted in Boston and Mexico have provided a significant information that these essential fatty acids reduce the risk of heart attack. Tuna provides the essential nutrients for people who are trimming down.
  • Triglyceride level reduction – Even two servings of tuna per week can cut down levels of LDL. Low density cholesterol (lipids) or LDL is associated with bad cholesterol, which in turn is associated with many health problems. A study conducted to 142 overweight people proved that the levels of triglycerides dropped in people who had omega-3 fatty acid rich diet, which implies that 2 servings of tuna in a week can lower risk of LDL significantly.

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  • Prevention of stroke – Since the essential fatty acids found in tuna reduced blood cholesterol and other factors that contribute to development of atherosclerosis and arterial plaque, tuna consumption becomes a secret to reduced chances of stroke.
  • Obesity and type II diabetes risk reduction – Omega-3 in tuna not only rids the body of bad cholesterol but also enhances the body’s natural ability to process insulin. EPA stimulates the production of a hormone known as leptin, which controls food intake and metabolism.
  • Decrease cancer risk – This is rather surprising and interesting but there is a convincing fact that a lot of people who eat tuna do not show signs of oral, pharyngeal, esophageal, gastric, colon, and rectal cancer. Essential fatty acids in tuna may also prevent breast cancer, leukemia, myeloma, lymphoma, and kidney cancer.
  • Other benefits – Tuna consumption has also been linked to reduced chances of macular degeneration, Alzheimer’s disease and age-related mental decline, asthma, and pulmonary embolism.

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I hope this information has been of some value.

Ray Baker