“Tuna” comes from the Spanish word “atun”, from Latin ‘thusnnus’, and from Greek ‘thynnos.’ It belongs to the family Scombridae. Because tuna is pink to dark red in color, it is also called “Rose of the sea.”
There are over 48 varieties spread around different parts of the sea waters. Tuna is found mostly in warm water and are torpedo shaped. They are one of the largest, fastest, and most gorgeously colored fish in the world. Tuna physiology gives it the ability to maintain body temperature above that of the ambient seawater. Tuna is warm blooded.
Buying tips: Take a close note of its eyes, they should appear bright and clear. The gills should be reddish in color and the skin moist and with tightly adhering, and shiny scales. The flesh has to be pink or red without any browning appearance. It should never have a rainbow pattern on the surface of the meat.
They are prized among sport fishers for their fight and speed, shooting through the water with their powerful, crescent-shaped tails up to 43 miles (70 kilometers) per hour.
Tuna is eaten in most parts of the world because of its multiple nutritional qualities. Here I present with detailed research, the wonderful 48 benefits of Tuna.
1. Tuna can be eaten freshly cooked or canned as they are available throughout the year. Canned tuna was first marketed in 1903; later it became popular all around.
2. Tuna can be prepared as a salad, in a sandwich and also as a main dish adding spices.
3. Tuna can also be smoked, pickled, and made into steaks, fillets.
4. Tuna can be stored up to two months in deep freezer.
5. Tuna in its canned formed is a prominent component of weight trainers’ diets due to its easy preparation and high protein content.
6. Tuna is a great substitute for meats and dairy products which contain high amount of saturated fats and trans-fatty acids because of its low fat and calorie presence.
7. Tuna is excellent source of omega-3 fatty acids.
8. The Protein in tuna is of high quality. Protein is required as building material for muscle, blood, skin, nails, and internal organs.
9. Protein from tuna fuels the body metabolism, maintains muscle tone and helps in burning the body’s fat.
10. Tuna is rich in Vitamin A, which helps in decreasing dry eye syndrome (DES) and reduces the risk of age-related eye diseases.
11. Tuna contains vitamin B1, B2, B3, B5, B6, B9, vitamin C, D, E, and K.
12 In 100 g of tuna Vitamin B1 (Thiamin) is about 500 mg. This is vital for healthy nervous system and nerve transmission.
13. The presence of vitamin B2 riboflavin is about 0.50 mg in 100g of tuna. This acts as an intermediary in the transfer of electrons and in oxidation-reduction.
14. Tuna contains vitamin B3 niacin (11.936mg) that aids the nervous system and digestive tract function and promotes healthy skin.
15. The presence of vitamin B5 Pantothenic acid (0.750mg) found in tuna is necessary for adrenal cortex function.
16. Vitamin B6 (1.038mg) along with folic acid works in lowering the levels of homocysteine in the body. Homecysteine is considered a major risk factor for atherosclerosis, since it damages the artery walls.
17. Vitamin B9 folate (2 mcg) found in tuna can be recommended for women of childbearing age; it also helps in the prevention of neural tube birth defects.
18. Vitamin B12 (0.52mcg) helps maintain and build red blood cells and increase energy levels.
19. Tuna’s vitamin C (1.0mg) works as an antioxidant detoxifying body system, and activating liver.
20. Tuna is an oily fish and contains large amount of vitamin D, which is the key for healthy bone formation and calcium absorption.
21. Vitamin E (0.50mg) found in tuna works as antioxidant protecting cells and supports the immune system.
22. Vitamin K (0.1mcg) in tuna helps in blood coagulating.
23. 100g of Tuna meat contain key minerals like Calcium, copper, Iron, Magnesium, Phosphorus, potassium, sodium, zinc, and manganese.
24. About Calcium (16mg) found in tuna assists in blood clotting and muscle contraction.
25. Tuna has copper (0.082mg);it helps maintain cell membranes.
26. Iron (o.73 mg) found in tuna provides protection from oxidant damage.
27. Tuna contains magnesium (50mg) which regulates the calcium flow in the body cells.
28. Phosphorus (191mg) found in tuna plays an important role in vital biologic processes.
29. Tuna has potassium (444mg) that helps in regulating heartbeat and maintains fluid balance.
30. Sodium (37 mg) found in tuna
31. Zinc (0.52 mg) found in tuna works for sperm formation and healing of wounds.
32. Tuna contains high amounts of the mineral selenium. Selenium keeps a healthy liver by working as an important component of the antioxidant, glutathione peroxidase.
33. Tuna has zero grams of carbohydrates in its 100g meat.
34. Tuna slows down the growth of breast cancer and helps reduce the occurrence of kidney cancer (renal cell carcinoma) due to the presence of selenium.
35. Tuna is rich in omega-3 fatty acids, which have multiple health benefits.
36. Omega-3 found in tuna helps in preventing rheumatoid arthritis.
37. Omega-3 from tuna prevents stroke.
38. Tuna omega-3 oil helps in maintaining blood pressure and giving relief to those suffering from it.
39. Omega-3 of tuna is also helpful for people suffering from TYPE II Diabetes Mellitus.
40. Tuna’s omega-3 fatty acids regulate the amount of metabolism by helping in secretion of the hormone leptin through its stimulating activity.
41. Cancer can be healed with the omega-3 found in tuna.
42. The good (HDL) cholesterol levels are increased by tuna’s omega-3 thus resulting in a healthy cardio-vascular system, and preventing erratic heart rhythms.
43. Tuna’s omega-3 also works towards reducing possibilities of blood clotting inside arteries thus providing the free flow of blood to the human body.
44. Tuna’s fatty acids acts against Alzheimer’s disease.
45. Tuna’s fatty acids also can help contribute to a healthy brain function and also help in the postponement of cognitive decline in the old people.
46. Tuna fatty acids provide relief in joint pains.
47. Taking tuna fish is highly protective against the occurrence of Asthma in the childhood.
48. Tuna is also used in commercial and recreational fisheries.
Due to its large size, tuna may contain quantities of naturally present substance ‘purines.’ Excess accumulation of this in the body can lead to gout and also result in the formation of kidney stones.
There are possibilities in Tuna of having varying levels of methyl mercury. It is therefore advised that pregnant women, nursing mothers, and children limit their in take of tuna.
The above penned benefits of tuna clearly indicate the importance of its nutritional value in today’s fast rushing world. I am sure as you read them, and contemplate on the benefits you will be amply motivated to make tuna part of your balanced diet.
May the nutritional provisions given by the Almighty in tuna help you in maintaining a healthy body and long life. Do introduce these benefits to your friends and family.
About the author: Emerson Noble Scott is a graduate in Science and in Theology. He is an educationist, counselor, writer, and social activist. He also enjoys photography, bird watching, cycling, traveling, gardening, playing games (indoor and outdoor), listening to people and making friends. A family oriented person, practices contemplation, believes in being creative and takes life as a gift from Almighty.