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Is Tuna Good for Your Health?

May 23, 2017

ahi tuna

Healthy Tuna Diet

     The simple answer to this question is "Yes", but there is more to this topic than just a simple one word answer. Often, people ask this particular question but really mean other things like " how often can you eat tuna?" and "is eating tuna every day okay?" and "are there any drawbacks to consuming tuna?"

While the general rule is that tuna is very good for you, there are a lot of other things to consider before you can decide if it is a good seafood choice for you. In this article, we'll answer some of the most common questions regarding consumption of tuna and cover some of the tuna health benefits you may not know about.



Is tuna healthy?

    We'll start with a basic, easy question. Yes, tuna is healthy. Most seafood is very good for you, and doctors and dieticians suggest eating fish at least twice a week. Diets high in fish and other seafood have been proven to provide incredible health benefits beyond weight loss and building muscle. The Japanese, for example, typically eat a lot of seafood and they are considered some of the healthiest people in the world.

With lower heart disease rates and blood pressure issues as well as lower rates of lung cancer, it's clear that their diet is a big part of the reason. There's a lot to cover regarding health benefits of tuna, so we'll break it down a little bit.

What are some of the health benefits of tuna?

     As with most seafood, tuna is a powerhouse of vitamins, minerals, and essential nutrients everybody needs to stay healthy. It all comes in a tasty, low calorie, and low fat package, too. Perhaps the most impressive thing about tuna is the omega-3 fatty acids. Omega-3 has been linked to a long list of health benefits, including:

  • Lowers triglycerides, lowering your risk of heart disease and lowering blood pressure.
  • Helps treat rheumatoid arthritis by curbing joint stiffness and pain.
  • Anti-inflammatory for overall comfort, flexibility, and reduction in stiffness.
  • Helps alleviate depression and anxiety symptoms and symptoms of bipolar disorder.
  • Because it's an anti-inflammatory, omega-3 fatty acids can help asthma sufferers.
  • Supports eye health.



Other health benefits of tuna include:

  • Healthier skin through elastin, which aids in tissue repair and adds smoothness to your skin.
  • Heart health support by lowering cholesterol and blood pressure.
  • Improvement to your immune system through a boost of manganese, vitamin C, zinc, and selenium.
  • A boost to your circulation thanks to iron and vitamin B, which strengthens blood cells and improves oxidation.
  • Strengthens bones through vitamin D, which is an essential part of absorbing and utilizing calcium.
  • Potassium for kidney health, lower blood pressure, and more efficient filtering of extra fluid in your body.
  • Protein for muscle building and use by every cell in your body. It is also necessary for proper enzyme production and hormones, too. It's a building block for bones, cartilage, skin, and blood.
  • Supports weight loss due to naturally low calories and very low fat. It's easy to digest, and it's packed with many nutrients that are hard to find in other foods.

 Tuna truly seems like a superfood when we list it all like this, and maybe it is. It's certainly delicious; all the health benefits are just a bonus!



Can I eat tuna every day?

    It should go without saying that a strictly tuna fish diet would not be a wise health choice. While Ahi tuna is nutritious, it's not a food that you should eat every single day, and it should not be your only protein source. While there is nothing inherently wrong with any tuna species, there is the issue of mercury. Albacore tuna, for example, is considered a moderate source of mercury—something you really don't want to consume. Canned chunk light tuna, on the other hand, is much lower in mercury. That is not to say you should never eat albacore or ahi tuna, but keep in mind how often you consume it to keep your mercury exposure down.



How can I add more healthy tuna to my diet?

    As if all the health benefits of tuna weren't enough to convince you of the benefits of eating more of this delicious fish, the flexibility of this seafood is just another great bonus. Adding more tuna to your diet is easy, and it's definitely worth trying. Anywhere you'd use chicken breast, steak, or even pork, you can use a thick tuna steak instead. Crumbling some cooked tuna over a salad or in a cheesy pasta dish will add a great flavor boost and extra punch of protein, vitamins, and minerals. Tuna patties with chopped fresh vegetables are a fast, nutritious, and delicious choice for busy days, and they can be made in advance, frozen, then warmed up in just a few seconds in the microwave. Tuna patties are also an excellent substitute for greasy, fatty fast food burgers, especially when served on a low carb bun with lots of fresh veggies.


Final thoughts on tuna

    We could spend all day discussing the benefits of tuna, how to use it, and how to truly appreciate all its great qualities, but we've covered a lot of information here already. If you're ready to add more seafood to your diet, you can visit the Global Seafoods store and see what kinds of great deals we have available today.



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