What Are The Contributions Of Tuna To Your Diet?

Of all the fish that we can consume, tuna enters the list of the most recommended for being nutritious and very economical. In this article we will explain the main contributions of tuna to your diet .

You will find that including a medium piece of tuna in your weekly diet is a great idea. The only thing we recommend is to avoid some types of canned tuna, as it contains excess salt and preservatives.

Improves heart health

The first of the contributions of tuna to the diet is omega 3. These nutrients reduce cardiovascular risk, according to a study published in the journal Critical Reviews in Food Science and Nutrition . Tuna contains 1 mg of omega 3 per 100 grams. This trace mineral is an acid that the human body cannot produce on its own and is necessary for:

• Keep the blood vessels in good condition.
• Reduce cholesterol in the arteries.
• Reduce the risk of having a heart attack.

To obtain the maximum benefits it is necessary that, when cooking the tuna, you do it with the least possible fat.  

Reduces the risk of cancer

It has been proven that  polyunsaturated fats from fish help reduce the risk of breast cancer.  

If there is a history of this disease in your family, we recommend adding at least one serving of fish to your weekly diet. Ideally, you should have between two and three servings.  Remember that it is also important to maintain constant communication with your doctor, particularly if your antecedents are direct relatives (parents, grandparents or siblings).

Helps increase muscle mass

Tuna has 12% fat within its components so it is perfect to complement an exercise routine that seeks to reduce accumulated fat.

An average 250 gram can of tuna has half of the vitamins necessary for recommended muscle care, so it is usually a fundamental part of the diet of athletes.

• To obtain the contributions of tuna in your diet in this sense, it is important that you accompany it with grains and vegetables to complement the vitamins and minerals.
• In addition, when accompanied with quality carbohydrates (potatoes, rice or whole wheat pasta), you get energy to carry out your sports routine.

Improves the functioning of the brain and delays its deterioration

Another contribution of tuna to your diet is that it helps with semantic and long-term memory. It is highly recommended that you consume it frequently if your job requires you to read and memorize.

It has also been shown that frequent consumption of omega 3 found in tuna and other fish helps to prevent Alzheimer’s if it is consumed from youth.

Of course, it is important that you remember that this disease cannot be stopped. Therefore, once you start to suffer from Alzheimer’s, it is possible to slow down the deterioration process, but not to cure it.

Strengthens the immune system

Other contributions of tuna to your diet are manganese, zinc, selenium and vitamin C. All these elements are antioxidants that improve the ability of the immune system to fight diseases.

Remember that antioxidants help reduce the amount of free radicals. These affect the body at the cellular level and can leave you prone to developing diseases.

Fight depression

Do you usually experience mood swings and have you been forced to take medication for it? Although medications have a reason for being and you should not stop them, consuming tuna will help you stabilize your mood.

• According to a study , women can stabilize the hormonal changes that cause depression with the help of omega 3s.

Improves circulation

Among the contributions of tuna to your diet are vitamin B and iron. Both help strengthen your cardiovascular system, improve the quality of blood cells, and reduce circulation problems.

Are you having problems with varicose veins  or bruising without justification? In that case, you should check with your doctor what is happening with your circulation and add a portion of tuna, and other fish, to your diet.  Vitamin B also helps:

• Strengthen bones and muscles the.
• It contributes to the prevention of diseases.
• Promotes growth in children you.

Improves eye health

Have you heard about macular degeneration? If so, because you or someone in your family suffers from it, you should know that diet can do a lot to prevent its advancement and that of blindness.

Omega 3s are excellent allies in this regard. Of course, you can choose to take a supplement but remember that the Omega 3 Direct from food is much better, since it has not gone through industrial processes and is fresh.

Tips to take advantage of the contributions of tuna to your diet

• Go for fresh tuna whenever you can.
• Accompany it with a good portion of vegetables, grains and good quality carbohydrates.
• Avoid adding fats and seasonings with a lot of salt. Its characteristic flavor combines perfectly with herbs such as basil or mint.
• Include it in your diet at least once a week.

Do you consume tuna regularly?  Now that you know all the benefits it brings, we advise you to be more present in your diet. Also, remember that you can share your recipes with us.