4 Benefits of tuna that you should not miss

Tuna is a type of marine fish with a fairly large body size, which can even reach a weight of 680 kilograms. This fish is a favorite of most people because it is easy to process and has thick meat with a soft texture when eaten. Even so, not many people know that tuna has a myriad of good properties for the body. Are you curious about these benefits?

The various benefits of tuna that are not widely known

Tuna is often confused with salmon. These two fish are often present together in a dish, such as sushi. However, if you look closely, there are certainly many striking differences between tuna and salmon.

One of the most obvious differences is the color of the meat of the two types of fish. Salmon has a light orange color, while tuna has a bright red color that is similar to beef at first glance.

In order not to be confused, here are the various benefits of tuna that you need to know:

1. Complete source of protein

Source: Serious Eats

The main benefit of tuna is as a source of protein. However, it is not an ordinary source of protein. This sea fish has a complete protein content.

Tuna has all the types of amino acids the body needs. Whatever type of tuna is consumed, it can provide large amounts of protein, which is about 24-30 grams of protein per 85 grams.

This complete protein from fish will keep the body's tissues to function properly. Starting from the formation of hormones, enzymes, collagen, antibodies, to maintaining muscle tissue in the body can be obtained from the consumption of protein in tuna.

In addition to complete protein content, the type of protein present in fish is also low in fat so you don't have to worry about gaining weight.

2. Healthy heart

Not only the protein content that can meet the body's needs, the other benefits of tuna are that it contains healthy fats. This is because the saturated fat content in this fish is fairly low, so it is good for maintaining heart health.

Conversely, high levels of saturated fat can actually be bad because it will clog blood vessels and put you at risk for cardiovascular disease.

Interestingly, this fish contains high levels of essential omega-3 fatty acids, EPA and DHA. These types of essential fatty acids are able to prevent various inflammation in the body, which can damage blood vessels and cause heart disease and stroke.

Omega-3 fatty acids in the form of EPA and DHA can also reduce triglyceride levels, blood pressure, the possibility of blood clots, and the risk of stroke and heart failure.

Reported on the Harvard Medical School page, as many as 85 grams of canned tuna contains 500 milligrams (mg) of omega-3 fats. So, if you want to get these benefits, you should eat at least 1-2 servings a week. Especially fish that are rich in fatty acids that can reduce the risk of heart disease.

3. Rich in vitamin B6

Source: Olive Magazine

This fish also contains high vitamin B6. Especially yellowfin and albacore tuna. Vitamin B6 obtained from red meat fish contributes to various important functions for the body. One of them is like helping to increase hemoglobin production.

Hemoglobin is a protein that functions to capture and carry oxygen in the blood to all body tissues that need oxygen. Without sufficient oxygen in each tissue, the tissue function will continue to decline and make the body feel weak or tired easily.

Reported on the Everyday Health page, vitamin B6 is also needed to maintain the function of brain cells and cells in the nervous system. Vitamin B6 also helps the body produce the hormones serotonin (which regulates mood), and norepineprin (which helps the body deal with stress).

In 100 grams of tuna, it contains 0.5-0.9 grams of vitamin B6 which can help your body meet its daily needs.

4. Good source of minerals

Tuna is a rich source of protein, especially magnesium, selenium and phosphorus. This type of marine fish can contribute around 34-36 grams of magnesium in 100 grams. Bluefin tuna contains 64 grams of magnesium per 100 grams of tuna.

Whereas in 85 grams of tuna, it contains approximately 185-265 mg of phosphorus, depending on the type of tuna consumed. The mineral magnesium contained in fish is also needed by more than 300 chemical reactions that occur in the body.

The reason is, these minerals are tasked with helping to maintain healthy nerves, muscles, keep the heart rate stable, help strengthen bone tissue, and also help regulate the release of blood sugar.

On the other hand, selenium which the body needs in small amounts also has a very large function. Selenium functions to help the body produce antioxidants, which play a role in preventing and warding off free radical attacks.

Furthermore, phosphorus is an essential mineral that has a major function for the growth and repair of cells and body tissues. As much as 85 percent of phosphorus is found in bones and teeth. Together with calcium, phosphorus will form bone structure and strength.

You can easily get these three important minerals in one tuna meal.

Keep in mind the amount of consumption

Although there are various benefits of tuna to optimize the function and all chemical processes in the body, you are advised not to overdo it when consuming it.

This is because one of the main problems with tuna is its mercury content. Large amounts of mercury can be harmful to the nervous system so you need to limit it.

To be safer, you should consume this fish 1-2 times a week, or a maximum of 6 ounces or 170 grams per week.