The Health Advantages of Eating Tuna

Heart Healthy Omega 3s

Tuna is an excellent source of vitamins, minerals, lean protein and heart healthy omega-3 fatty acids. Eating tuna, particularly the albacore variety, on a regular basis may help reduce cholesterol levels and lower blood pressure, according to the American Heart Association (AHA). These positive health effects may in turn help guard against heart disease.

Omega-3 fatty acids are essential for human health. The body is unable to make omega 3s naturally, so you should obtain them through foods like tuna and other oily fish. The AHA recommends eating no fewer than two servings of flaked fish twice per week.

Omega-3s can benefit cardiovascular disease patients as well as individuals with healthy hearts. Omega-3 fatty acids also help the heart keep a regular rhythm. This lowers the risk of developing an abnormal heartbeat, called arrhythmia.

People who have previously suffered a heart attack may reduce their risk of death from cardiac arrest by consuming oily fish like tuna. Adults who regularly consume omega-3 rich fish appear to have a notably lower mortality rate from heart disease.

According to the University of Maryland Medical Center (UMMC), a diet rich in omega-3 fatty acids also seems to lower blood pressure in people with hypertension or high blood pressure.

Manages Triglyceride Levels

The omega-3 fatty acids contained in tuna fish help lower triglyceride levels, according to the University of Pennsylvania Medical Center. Triglycerides are a type of fat that is naturally produced in the body, and are also contained in a number of food sources. They can be found in the bloodstream and fat tissue. An excess buildup of triglycerides often coincides with high cholesterol levels, and can lead to a narrowing and hardening of the arteries which increases the risk of stroke or heart attack.

Brain Power

The health advantages of eating tuna also extend to keeping your brain in tip top shape. Omega-3 fatty acids appear to promote peak cognitive function when consumed regularly. People who fail to consume an adequate amount of omega-3s may experience poor memory, fatigue and other symptoms.

Packed with Protein

The protein contained in tuna gives the body energy and helps build lean muscle mass. A six-ounce can of tuna contains roughly 30 percent of the recommended daily amount (RDA) of protein.

Good Source of B Vitamins

Tuna fish is a good source of vitamin B12, and a type of B vitamin called niacin. Niacin helps keep the nerves, digestive system and skin cells in good working order. It assists in the production of red blood cells and helps your metabolism operate properly.

Warnings

The U.S. Food and Drug Association and the Environmental Protection Agency warn about the mercury levels in tuna and the harmful effects it may have on certain groups. Pregnant or nursing women, women who are trying to get pregnant and children under the age of twelve should limit their consumption of canned white tuna to 12 ounces per week, and no more than 6 ounces of albacore or white tuna per week.

References

American Heart Association: Fish and Omega 3 Fatty Acids https://americanheart.org/presenter.jhtml?identifier=4632

UPMC: How Much Do You Know About Triglycerides? https://www.upmc.com/healthAtoZ/Pages/HealthLibrary.aspx?chunkiid=13966

Health Learning Info.org: Tuna Fish Facts https://health.learninginfo.org/nutrition-facts/tuna.htm

Mayo Clinic: Omega 3 https://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil/DSECTION=evidence

U.S. Food and Drug Administration: What You Need to Know About Mercury in Fish and Shellfish https://www.fda.gov/Food/FoodSafety/Product-SpecificInformation/Seafood/FoodbornePathogensContaminants/Methylmercury/ucm115662.htm