Are you confused, whether or not to include tuna in your weight loss diet plan? Is it good for your health? Well, this NutriNeat article resolves all your queries regarding the tuna fish and its impact on your overall health.
While going on a diet, we are careful enough of the things we eat and the calories we take, isn’t it? Tuna fish can be a good option if you are dieting for weight loss. Canned tuna fish has become a popular choice for people, who are on a weight loss diet. There are several varieties of canned tuna, like, Yellowfin, Bluefin, and Skipjack tuna, which are available in your locality that can be used in various recipes. However, is tuna good for your overall health? The answer is yes and no. Let’s take a look at the details.
Why is Tuna Good for Your Health
As far as the nutrient content is concerned, all types of tuna fish contain the same amount of all nutrients, except for the fatty acid. Canned tuna is an excellent source of omega-3 essential fatty acids. However, the amount of omega-3 fatty acid varies a great deal, depending on whether you buy the fish that is canned in oil or the one that is canned in water. The amount of calories in oil-canned tuna is higher than the water-canned variety. A serving of the former variety contains about 330 calories in a can, even after removing the oil. This includes high amounts of saturated fats, which is harmful for the body. On the other hand, a single serving of tuna in water contains 90 calories per can. Of this amount, most of it is protein, which helps in proper functioning of the body.
One of the most important omega-3 fish oil benefits is that, it helps in lowering the levels of blood triglyceride. Moreover, it lowers the blood pressure, and minimizes the chances of a heart attack and abnormal heart rate. In addition to that, it reduces the chances of strokes, and slows down the buildup of atherosclerotic plaque. It also reduces joint tenderness and stiffness, which comes along with rheumatoid arthritis. Besides these, having canned tuna fish helps prevent and improve the conditions related to hyperactivity, diabetes, cancer, and depression.
The only downside of having tuna fish is its mercury content. Mercury level in the sea is quite higher, compared to other water bodies, and since Tunas are fished in the sea, it’s bound to contain high amounts of this chemical. Even though tuna is an excellent nutritious food source, it’s recommended that you don’t consume high amounts of it, as it may be harmful in the long run. Small amounts is always fine. Simultaneously, you can also consume foods, which help the body excrete toxins, like mercury, so that your body always remains free of such harmful substances.
Tuna is Good for…
…the Skin
If you want to improve your complexion, you can definitely go for canned tuna. The natural oils in it help in replenishing the moisture content in your skin, thereby giving you a glowing look. Moreover, it also contains vitamin D, which helps in keeping the skin moist.
…the Heart
Over the last few years, there has been a lot of research regarding the effects of canned tuna on the heart. It has been found that omega-3 essential fatty acids found in tuna help in preventing cardiac arrhythmia, which can lead to a heart attack. It has been observed that people, who consume tuna fish twice a week, are less prone to heart attacks than the people, who have it once a month. Irrespective of whether you are obese, diabetic, regular drinker, or taking any medication, there are no adverse reactions of consuming canned tuna fish.
…the Hair
Omega-3 fatty acid is necessary for the growth of healthy hair, as it helps in keeping the hair shinny, soft, and growing. However, it is not synthesized naturally by the body, and hence, needs to be consumed in the form of supplements. If your hair break, or seem brittle and dry, it may mean that your body lacks the necessary amounts of this essential fatty acid. Make sure that you go through the small print giving the ingredients in the can, as during the process of canning, some amount of essential fatty acids may be removed.
…Pregnant Women
If you’re pregnant or breastfeeding, it’s recommended that you limit the consumption of tuna. Ensure that you don’t eat more than 4 mid-sized cans or 2 tuna steaks a week. It’s because, these fish contain mercury in its body, which can be harmful for the nervous system of the unborn baby. Also, there are other environmental pollutants, which can be harmful for you and your baby.
Thus, the answer is in the affirmative that tuna is good for consumption, but make sure that you limit its consumption so that the mercury content does not keep accumulating in your body. It’s a healthy food, which you can consume whenever you want to go for weight loss, however, it’s also important to supplement it with other healthy foods to meet the nutritional needs of the body.
