Table of contents:
- Benefits of tuna for health
- 1. Rich in vitamins and minerals
- 2. High protein
- 3. Helps you lose weight
- 4. Maintain body electrolyte levels
- 5. Improve the health of the thyroid gland
- 6. Helps improve brain function
- 7. Rich in antioxidants
- 6. Reduces inflammation
- Cob may contain mercury
- Don't eat canned cobs
Indonesian tongue may already be familiar with the taste of tuna. Fish with blackish white flesh is often referred to as small tuna. What are the benefits of tuna for health?
Benefits of tuna for health
Tongkol fish have a Latin name Euthynnus affinis. This fish is found in the waters of the Pacific Ocean, not least in Indonesia and other ASEAN countries. Besides tuna, this fish also has another nickname, kawakawa in Fiji and tuna mackerel in America.
1. Rich in vitamins and minerals
Tongkol still come from the same line as tuna and mackerel, namely the Scombridae family. So the nutrients contained in it are more or less the same.
Per 1 serving of tuna as much as 150 grams, there are several nutrients contained. Among others:
- 179 calories
- 1 gram of fat
- 46 mg cholesterol
- 521 mg sodium
- 39 grams of protein
- Vitamin A 2%
- Vitamin C 2%
- Calcium 2%
- Iron 13%
2. High protein
You can make tuna as an inexpensive alternative source of animal protein for everyday food. The protein content in 150 grams of tuna reaches 39 grams which can help meet your daily protein needs.
Protein is important for building new cells and tissues in the body to replace those that are damaged. In addition, protein can help repair damaged cells, boost the immune system, and strengthen bones and muscles. Protein also functions to maintain healthy hair, skin, nails and body muscles.
Protein deficiency is a condition that is quite rare. However, a deficiency of these nutrients can make it easier for you to get sick, your body continues to feel weak, and you heal more slowly from wounds.
If your body is deficient in protein, you may run the risk of experiencing low immunity, slow healing of wounds in your body, and feeling tired.
3. Helps you lose weight
Tuna is low in calories, containing only 179 calories per 150 gram serving. Coupled with its high protein content, you can make this fish, which is one sibling to skipjack and tuna, as a daily diet menu.
A study published in the American Journal of Clinical Nutrition suggests that eating a high-protein diet can lower ghrelin levels. Ghrelin is a hormone that is responsible for stimulating hunger so that it makes you crave carbohydrates.
A decrease in ghrelin levels means that it can help reduce appetite and prevent excess food cravings. Protein can also slow gastric emptying, making you feel fuller for longer.
4. Maintain body electrolyte levels
Additional sodium intake from cob can help maintain fluid balance in the body. Sodium also plays an important role in maintaining normal nerve and muscle function.
The body obtains sodium through food and drink daily. Most of the sodium in the body is stored in the blood and lymph fluids. The kidneys will then maintain a consistent sodium level by regularly flushing out excess urine and sweat.
However, when the amount that is entered and excreted is not balanced, the total supply of sodium in the body is affected.
Eating tuna that contains sodium can help you avoid the problem of hyponatremia, aka low sodium levels. When sodium in the body is low, you are prone to dehydration, vomiting, and diarrhea.
5. Improve the health of the thyroid gland
The thyroid gland is in the neck. The thyroid gland regulates metabolism, produces hormones, and maintains the body's energy level. If the thyroid gland is affected, it can cause serious symptoms such as drastic weight changes, changes in bowel movements, and it can even interfere with your sexual abilities.
Tuna meat contains selenium which can help maintain the health of the thyroid gland.
6. Helps improve brain function
Tuna fish contains many nutrients that are important for the brain, such as omega-3 acids and niacin.
Niacin is a mineral that can reduce the risk of Alzheimer's disease and dementia due to age. Meanwhile, omega-3 fatty acids can improve brain function and may protect against mental health problems such as depression.
7. Rich in antioxidants
Antioxidants are compounds that can neutralize harmful free radicals for the body. The buildup of free radicals in the body can damage cells and pose many risks of diseases, such as cancer.
Eating foods high in antioxidants is excellent for preventing the development of conditions such as heart disease, diabetes, cancer and certain autoimmune disorders.
Well, according to a study published in the World Journal of Biological Chemistry, tuna contains high selenoneine which is also an antioxidant.
6. Reduces inflammation
Inflammation is actually a normal body response that occurs when the immune system works against viruses, bacteria, infections and diseases. Usually the inflammation will go away by itself as the disease heals.
However, if the inflammation occurs for a long time, it may be caused by an increased risk of certain diseases, such as heart disease and cancer.
Eating fish containing omega-3 fatty acids such as tuna and mackerel can speed up the healing process of inflammation or reduce it altogether, which in turn also reduces the risk of disease.
The reason is, omega-3 fatty acids are also a strong anti-inflammatory at the same time. There have been many studies looking at the benefits of fish oil high in omega-3s on reducing the risk of developing autoimmune diseases such as Crohn's disease, lupus, rheumatoid arthritis (rheumatism), and psoriasis.
Cob may contain mercury
Tongkol is one type of fish that is most susceptible to mercury contamination. Mercury or mercury (Hg) is a dangerous chemical that is produced from limbs of human activities, such as burning, agriculture, and waste from factories that use mercury.
Used household waste or waste from factories is usually disposed of into rivers and ends up settling in the sea. In water, mercury turns into a substance called methylmercury. Methyl mercury is then absorbed into the fish's flesh and into its muscles.
Excessive exposure to mercury can cause damage to the skin, digestive tract, nervous system, kidneys, to the brain and heart.
To reduce the risk of excessive mercury consumption from food, you should consume fish (regardless of type) and varietyseafood others just 2 times a week. Also, limit the number of servings to around 150-340 for one meal (12 ounces per week).
Don't eat canned cobs
It is also recommended to avoid eating tuna that has been packaged in cans. Canned fish is generally high in sodium. Excessive intake of sodium can increase the risk of high blood pressure.
To outsmart, you can rinse the canned fish with water several times before processing it. This method can remove up to 80 percent of sodium levels in canned fish.
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