Seafood 101:
Benefits of Tuna

Health benefits of tuna

Lower risk of heart disease

The most commonly known health benefit of tuna is its amazing impact on heart health. Studies have shown that eating more omega-3 fatty acids coincides with reduced rates of cardiovascular disease. As mentioned before, tuna is an excellent source of omega-3 fatty acids. These fatty acids are helpful in reducing omega-6 fatty acids and bad cholesterol that can build up in the arteries and blood vessels.

Prevent vision problems

Those amazing omega-3s we keep mentioning have also been known to have a positive effect on eye health. Omega-3s found in tuna are hypothesized to contribute to the overall health of the retina, which can protect against retinal disease and the decline of vision that is common with aging. Tuna can also reduce the risk of developing dry eyes. 

Supports weight loss

Tuna is high in protein and low in calories. What does this mean? It means that tuna is a good protein source that will keep you full longer and hinders you from overeating. This occurs because the nutrients found in tuna may stimulate a hormone known as leptin. Leptin can help balance out the body’s food intake.

Boosts the immune system

Vitamin C, zinc, and manganese can all be found in tuna, which are considered to be antioxidants. Antioxidants help protect the body from harmful substances and pathogens. While Vitamin C, zinc, and manganese are great for the immune system, the real hero hiding in tuna is selenium. Selenium is a mineral that helps break down peroxides found in the body that can damage tissues and DNA. A single serving of tuna could provide nearly double the daily requirement of this powerful immune-boosting mineral. Just one more reason to add this super fish to your diet! 

Boosts energy levels

Another addition to our list of the benefits of tuna is its potential ability to boost energy levels. Tuna contains B complex vitamins that are directly linked to energy metabolism, increasing organ efficiency, and increasing energy levels. Still need a little more convincing to add tuna to your next meal plan? We have a couple more health benefits we can give you to help solidify your decision.

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Helps prevent cancer

The antioxidant properties contained in tuna fish can potentially reduce the risk of some types of cancers. Selenium and other nutrients found in this miraculous fish have been shown to aid in the prevention of specific cancers, including breast cancer. You can thank omega-3s again for this health benefit as well.

Helps reduce cell membrane damage

Cooked tuna produces protein fragments called peptides, which can perform as powerful antioxidants. These peptides can help keep cell membranes healthy, strong, and functioning properly. This protection provided by cooked tuna can help keep membranes in the brain safe from free radicals threatening to do harm. How much more convincing do you need to put tuna on your meal plan list?

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Types of tuna

When discussing tuna, you may be under the impression that tuna is tuna. However, there are many different types of tuna to consider when choosing what is best for your diet. Types of tuna include bluefin, yellowfin, skipjack, bigeye, bonito, blackfin, and albacore. 

Albacore vs. tuna

Albacore and yellowfin are the two most readily available types of tuna at seafood restaurants and seafood bars. Albacore contains more omega-3 fatty acids than any other type of tuna, making it the healthiest choice. Albacore tuna also has a non-metallic and non-fishy taste compared to regular tuna. It is considered to have the lightest flesh and mildest tuna flavor. It also contains lower mercury levels than other tuna and tuna products available.

Albacore vs. tuna nutrition

Nutritionally speaking, all tuna is similar. They are all high in protein, selenium, and omega-3 fatty acids. Albacore does have a slightly increased fat and calorie composition than other types of tuna. This, in turn, however, means it does contain a higher volume of omega-3 fatty acids. No matter what kind of tuna you decide to incorporate into your diet, you can rest assured that there is no wrong choice. Any kind of tuna added to your diet will provide you with amazing health benefits in the long run.