Tuna is a fish species with high protein content and low fat. Tuna have proteins content between 22.6 to 26.2 g / 100 g meat, while it’s Fat content is between 0.2 to 2.7 g / 100 g meat. In addition, tuna contains the minerals calcium, phosphorus, iron and sodium, vitamin A (retinol), and vitamin B (thiamine, riboflavin, and niacin)
The composition of the nutritional value of some types of tuna (Thunnus sp) per 100 g of meat (Nutritional -Type of Tuna (Bluefin, Skipjack, Yellow fin) – Unit)
- Energy-121.0 131.0 105.0-Kal
- Protein 22.6 24.1 26.2-g
- Fat-2,7 2,1 0,1-g
- Abu-1,2 1,3 1,2-g
- Calcium-8.0 8.0 9.0 -mg
- Phosphorus-190.0 220.0 220.0-mg
- Iron-2.7 4.0 1.1-mg
- Sodium-90.0 52.0 78.0 -mg
- Retinol-5.0-mg 10.0 10.0
- Thiamin-0.1 0.03 0.1-mg
- Riboflavin-0.06 0.1 0.15-mg
- Niacin-10.0 18.0 12.0-mg
So, in this article you will know abouts: 1) benefits of tuna: from the main nutrition benefits, Health benefits, benefits for children, benefits for Pregnant, and 2) Risks and measure the consumption of tuna for pregnant. Lets check in out!!
The Main Nutrition Benefits Of Canned Tuna
- High Omega 3 (28x more than Freshwater Fish)
Omega 3 fats are good for our bodies. Omega 3 essential fatty acids are a type of fat that is needed for health but can not be produced by our body. The content is what makes the benefits and Tuna contents are very good for the body.
Omega 3 content in tuna is 28x more of Freshwater Fish. Omega 3 may help lower the risk of heart disease, relieve the arthritis, reduce asthma and very important to the growth and development of the child. Omega 3 also has the ability to regulate and lower blood cholesterol levels, and can also improve the ratio of good and bad cholesterol.
- Rich in Protein (70% more than eggs: egg 13 g, 22 g tuna)
Judging from the nutritional composition, tuna is a fish-rich protein that has nutritional extraordinary value. In relation to the benefits and Tuna content, tuna protein levels in nearly twice higher than the eggs protein content that we have known as a major source of protein. The protein content in 100 grams of tuna and eggs respectively 22 g and 13 g. So can we compare Tuna has a rich protein content compared to eggs.
- Rich in Mineral (iodine content reaches 28x iodine content in freshwater fish, 52.9% meet the body’s need for selenium)
There is a lot mineral content in Tuna. They are various important minerals that are important for the body. Tuna iodine have very important role to prevent the mumps and improve children’s intelligence. Iodine content in tuna reaches 28x iodine content in freshwater fish. In addition, the tuna are also rich in selenium.
By consuming 100 grams of tuna, we had enough to meet the body’s need for 52.9% selenium. Selenium has an important role in our body, namely as to activate the antioxidant enzyme glutathione peroxidase which can protect the body from free radicals that can cause the types of cancer.
- Rich in Vitamin (vitamin A, B6 and Folic Acid)
Vitamin Tuna quite a lot, such as for example vitamin A, B6 and Folic Acid. Vitamin A is good for the maintenance of epithelial cells, enhance immunity, growth, vision and reproduction in the body. Vitamin B6 in tuna is very good because it has a nutrient density is quite high.
Vitamin B6 along with folic acid is also capable of lowering homocysteine levels. It is a component of intermediate products who produced during the methylation. The Homostein very harmful to the arteries and potentially cause heart disease. Although tuna contains cholesterol, but the levels were quite low compared to other animal food. Cholesterol levels in tuna from 38 to 45 mg in 100 grams of meat. This illustrates that the tuna consumed our bodies healthy enough.
Health Benefits of Canned Tuna
Tuna that live in the deep ocean is a good source of nutrients for the human body. Tuna meat is rich in protein and other essential nutrients: selenium, magnesium, potassium, vitamin B complex and omega-3. Here are some health benefits of tuna. They are useful for:
- Healthy Heart
Tuna with it’s high omega-3 is very useful to maintain heart function. Omega-3 increases the concentration ratio of HDL or good cholesterol in the body, suppress the occurrence of blood clots in blood vessels, and keep the rhythm of the heart.
- Prevent Cancer
Tuna also can contribute to preventing cancer, including ovarian cancer, pancreatic cancer, and the type of cancer that attacks the digestive tract others (mouth cancer, pharynx, esophagus, stomach, and intestines). Omega-3 is abundant in tuna, also useful for preventing breast cancer and reduce the risk of childhood leukemia.
- Improve Brain Cognitive Function
Omega-3 found in tuna can help improve the function of remembering or cognitive brain function, so it can be protected from degeneration diseases such as Alzheimer’s brain function because it helps facilitate blood supply of the body to the brain. Omega-3 also lowers the risk of inflammation, so the mediates signal can be received by the brain, in people suffering from Alzheimer be impaired in terms of delivering signals or impulses to the brain.
- Improve Hormone Insulin Response
Tuna is also recommended to be consumed by people with type 2 diabetes because it’s omega 3 content is abundant. Various studies suggest omega-3 in tuna can prevent obesity and improve insulin response in the body. Omega-3 fatty acids known as EPA is what helps regulate body weight and metabolism of the body to secrete the hormone leptin.
- Assist the detoxification
Selenium together with omega-3 contained in tuna, an important fuel for the production of Glutathione peroxidase antioxidants. Antioxidants function is what is important to the health of the liver that contribute to detoxification. Selenium also acts to prevent cancer and heart disease.
- Eye health
Omega 3 content to work a lot for health, one of which is for eye health. Omega 3 fatty acids can help the body fight against macular degeneration in the eye. Macular degeneration is a condition in which vision deteriorates, resulting in disruption of the function of vision at the age of over 50 years. To that end, more health experts advise to begin presenting tuna in your diet, to avoid the risk of disorders of the eye.
- Relieves Stress
Because it contains Omega 3 fatty acids, eating tuna in your diet staple menu also able to relieve the stress that comes from the activity and your daily environment. Especially for those of you women who often suffer from hormonal imbalance.
- Prevent stroke (reduce the risk until 30 percent)
Tuna can avoid the risk of stroke. Based on the study showed that adults who consume abouts 1-4 servings of fish, had a 27 percent lower risk of stroke. Servings fish as much as five or more per week can reduces the risk by stroke about 30 percent.
- Prevent high blood pressure
Tuna has omega-3 fatty acids that can prevent high blood pressure. The foods such as meat or tuna, which contain omega-3 fatty acids help maintain healthy blood pressure to be stable. Those who do not have high blood pressure get quite large effects of omega-3 fatty acids.
- Prevent obesity
Another benefit of omega-3 fatty acids found in tuna is it’s ability to reduce the risk of obesity and increase the body’s insulin response. Omega-3 fatty acids can stimulate a hormone called leptin, which helps the body’s metabolism and helped set up the weight and food intake of the body. It is also low in calories and fat.
- Maintaining muscle health
If we talk about the looming protein in our brains may be meat and eggs, but it turns out the tuna also have a fairly high protein content. The protein is good to keep the muscles strong, blood, skin, hair and nails.
- Lowering triglycerides
Triglyceride is the main constituent of vegetable and animal fats. Serving tuna about two in a week, can lower the triglyceride levels. If have high triglyceride levels, may also high low-density lipoprotein (LDL), or low levels of high-density lipoproteins (HDL). Basically, HDL expected more high than the LDL. Eat the tuna to lower the triglyceride level is one way to achieve this balance.
- Reduce the risk of coronary heart disease
Tuna also can reduce the risk of coronary heart disease. This fact is supported for tuna may help to improve the ratio of HDL to LDL in the body and increased the risk of heart disease, especially if when frequently consume foods high in saturated fat and cholesterol.
- Helps in conditions of dry eye syndrome
The last few years, there has been an increase in cases of dry eye syndrome because many people who spend their time working on the computer and laptop for hours. Tuna contains omega 3 which is also beneficial to maintain eye health, including dry eye syndrome and impaired vision due to advanced age factor. By eating tuna on a regular basis over the long term, you will be spared from a variety of vision problems.
- Preventing Breast Cancer
In Benefits and content, Tuna also quite good for preventing breast cancer. Omega 3 in tuna can inhibit proinflammatory enzyme or cyclooxygenase 2 (COX 2) enzyme which is a supporter of breast cancer. Omega 3 also can activate the receptors at the cell membrane which is called peroxisome proliferator-activated receptor (PPAR), which can capture the activity of cells that cause breast cancer. Additionally, Omega 3 can also repair DNA.
Benefits of Tuna for Children
DHA (a type of omega-3) have a very important benefit for children, which plays an important role in brain development. Tuna is one type of food intake that has lots of omega 3.
- Make baby smarter
According to the results of a study published in the journal of Pediatrics in 2003, found that mothers who consumed omega-3 supplements during pregnancy and lactation, turned out to have babies with higher cognitive abilities of their children at the age of 4 years.
- Increased focus
According to the results of another study found that infants whose mothers had higher levels of DHA in their blood during childbirth, more able to maintain focus on an object other than infants whose mothers had low levels of DHA.
- Improve eyesight
DHA has an important role in the formation of the retina of the eye. Children ages 12 months who have received sufficient DHA levels had a vision about -20/28 vision, while those who do not, the figure ranges from -20 / 41 vision, means that children with enough DHA have better eyesight and clear than those not. So DHA serves as a major component in the retina of the eye, while optimizing the function of the retina.
- Enhance immunity
DHA has also been associated with increased immune system. In one study, infants who consume formula milk enriched with fish oil, have higher levels of protein-which showed immune function compared to infants who only drink formula or cow’s milk.
- Prevent Eczema
According to the results of a Swedish study, Omega-3 can help to reduce inflammation throughout the body, including the skin. Adding pieces of salmon or tuna into breast milk your baby before the age of 9 months, could help protect children from the risk of allergies.
Benefits of Tuna for Pregnant
Health benefits of tuna or canned tuna also have High benefits for pregnant women, as described below:
- Tuna contains free amino acid histidine is quite high, therefore by consuming tuna is very good for a diet program that you’re living, supported by relatively high protein content makes an expectant mother still look beautiful.
- Tuna is very good for the health of the fetus brain so soon after they are born will be a son – a bright child.
- Protein substances in tuna help the formation of skin, hair and nails for the candidate of your baby, it is also good to keep the muscles – the muscles of the fetus to remain strong and clean the blood of the mother to be healthy.
- Good for disease prevention in general side of the mother as good for heart health, high source of vitamin B, keeping the body’s immune system stay healthy, maintain a normal blood pressure to avoid a stroke, prevent cancer, and lower triglyceride levels.
- The content of tuna such as calories, carbohydrates, vitamins and minerals and fat are good for the health of mother and baby.
Risks and measure the consumption of tuna for pregnant
Behind the five benefits of seafood from tuna to pregnant women as mentioned above, there are two things that need special attention and that is the portion of the mercury content. Tuna rich in free amino acid histidine. If the way of processing one of the histidine substances in meat tuna will turn into toxic compounds or referred to as histamine.
Histamine is a compound that remove toxins scombroid and cause allergies, if you consume it in excessive portions it will not nourish the body. Similarly, tuna containing mercury. For pregnant women, it is advisable to consume tuna in a day no more than 6 ounces, so you would really feel the benefits of these fish ranging from fat, meat and oil to help maintain health and nutrients needed by the body.