1. Tuna – a fish rich in omega-3 than salmon
Sharing with the press, Dr. Do Thi Tuyet (National Institute of Nutrition) stated that many people like to eat salmon because it is rich in omega-3. However, few people know that in our country, there is a fish species that is more abundant in nature and richer in omega-3 than salmon, and that is tuna.
Tuna is a popular sea fish, loved by many not only for its delicious taste but also for its abundant nutrients.
Specifically, 100g of tuna contains up to 5,134mg of omega-3. Meanwhile, 100g of salmon contains 2,260mg of omega-3.
In addition to its abundant omega-3 content, tuna is also high in protein. This fish species is an excellent addition to your diet if you want to add more fish to it.
Statistics show that the average per capita fish consumption in Japan has increased from over 70kg to over 100kg per year. It even exceeds the average per capita rice consumption and doubles the average per capita fish consumption in France.
Although it is a delicious and attractive dish loved by many, not everyone knows much about this type of fish.
In fact, this is just a common name for many different types of fish belonging to the tuna family. This fish species inhabits tropical and temperate areas, depending on their different growth habits, so their living conditions also vary, which can be deep in the ocean or close to the shore.
With its slender body shape, gradually narrowing towards the tail, along with many small fins at the back, and large fins on the back and belly, tuna fish are classified by scientists as a high-fighting species. Currently, the largest type can reach a length of 1.68m.
You should only consume tuna 1-2 times a week and alternate with other omega-3 rich foods to diversify your sources of good food for your health.
2. Benefits of tuna for health
Eating tuna brings many health benefits, but it is necessary to choose the right type, avoid types with high mercury levels like king tuna, raw fish, and undercooked fish…
Weight loss support
The omega-3 in tuna reduces the amount of fat in the body, stimulates lipid oxidation, regulates the feeling of satiety, and improves body weight. Supplementing tuna into your daily diet will significantly improve your weight.
Improves cardiovascular health
Having high blood pressure or hypertension will increase the risk of developing cardiovascular diseases. Tuna has the ability to improve this condition thanks to the unsaturated fatty acids present in this type of food.
The nutritional content in tuna also includes minerals, vitamins, omega-3, etc., which help enhance blood circulation. In addition, tuna also helps reduce cholesterol levels and triglyceride concentrations – the causes of cerebral artery congestion.
Strengthens bones
Tuna is a rich source of vitamin D. This vitamin has been shown to reduce the risk of bone fractures. Consuming tuna at least once a week can reduce the risk of bone fractures by up to 33%. In addition, tuna is also a abundant source of calcium and essential minerals that help strengthen bone health.
Improves symptoms of depression
Tuna is a food rich in omega-3, which has the effect of improving symptoms of depression. In addition, tuna is also rich in PUFAs, which can improve the symptoms of Alzheimer’s disease.
Beautiful skin, acne treatment
The omega-3 in tuna has antioxidant effects, slows down the aging process of the skin, and reduces wrinkles on the face. In addition, the nutrients in tuna also protect the skin from external bacteria that can cause acne, quickly compress and reduce inflammation with difficult-to-cure cystic acne.
Cancer prevention
The antioxidant compounds in tuna help eliminate factors leading to cancer, impede the development and metastasis of cancer cells.
In addition, omega-3 in tuna has the ability to prevent breast cancer cells, gastric cancer, and kidney cancer cells. Moreover, the fish oil in tuna also contains a lot of vitamin B12, which also helps prevent cancer.
- Weight loss: Omega-3 in tuna reduces body fat and stimulates lipid oxidation, aiding in weight management.
- Improved cardiovascular health: The unsaturated fatty acids in tuna help lower blood pressure and reduce the risk of cardiovascular diseases.
- Stronger bones: Tuna is rich in vitamin D, which reduces the risk of bone fractures. It is also a good source of calcium and essential minerals for bone health.
- Improved mental health: The omega-3 and PUFAs in tuna can improve symptoms of depression and Alzheimer’s disease.
- Healthy skin: The antioxidant properties of omega-3 in tuna slow down skin aging, reduce wrinkles, and help treat acne by fighting bacteria.
- Cancer prevention: The antioxidant compounds and omega-3 in tuna help eliminate cancer-causing factors and impede the development and spread of cancer cells.
It is recommended to consume tuna 1-2 times a week and alternate it with other omega-3 rich foods to diversify your diet and ensure you’re getting a variety of nutrients.
Yes, it is important to choose the right type of tuna and avoid those with high mercury levels, such as king tuna. It is also recommended to cook tuna properly and avoid consuming it raw or undercooked to prevent potential health risks.
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