Benefits Of Eating Tuna Fish

The humble tuna fish is very rich in various nutrients such as phosphorus and so eating this food may provide us with many possible benefits as part of a healthy diet.

Other nutrient dense body building blocks found within tuna fish include various amino acids and omega 3 fatty acids. These could support healthy muscle recovery and cardiovascular health.

Tuna fish is also a very convenient food especially if you are on the go and is not so expensive to buy either. Tuna fish works well as a main and goes with various sides including pasta and also salad. Some reported health benefits of regularly eating fish such as tuna include reduction in risk of obesity and cardiovascular disease.

The possible benefits of the available nutrients from eating tuna fish will be considered here to show how including this fish in your diet could positively influence your wellness.

Top Nutrients Within Tuna Fish

Tuna is a fish and is more sustainable than many other fish foods are such as cod. As an animal food tuna is naturally rich in various amino acids. Tuna provides a nutrient dense source of some of the more essential amino acids. Tuna fish is also rich in omega 3 fatty acids which are very popular in terms of promoting wellness.

These are just some of the top nutrients available from tuna fish which provide possible benefits. There are many more as you can see below. Only the most nutrient dense nutrients available from tuna fish are included here. The RDA values given right here are the suggested intakes of adults and children over 4 years according to the FDA.

Amino Acids And Protein

Amino acids make our body proteins and are vital nutrients which we must consume on a day to day basis in order to support our wellbeing. Tuna fish is an excellent source of many different amino acids and this is one of the main possible benefits of eating tuna fish.

There is about 23 grams of protein in 100 grams of tuna fish which is highly significant compared to other foods. A diet rich in amino acids is very important in supporting very active lifestyles and encourages healthy recovery from intensive exercise. Diets rich in protein are linked to improved athletic recovery and ability. This is largely because our muscles require amino acids to properly recover and grow.

DNA level muscle building signals such as mTOR are also active in the presence of certain branched type amino acids. Some of the most nutrient dense amino acids in tuna fish include isoleucine and leucine which are both branched chain amino acids that may encourage muscle growth.

Other amino acids found in high amounts within tuna fish include arginine and methionine. There is about 1396mg of arginine in 100 grams of tuna fish. This amino acid is important in stimulating protein synthesis and may promote growth hormone production. Arginine also seems to support aspects of our circulatory system such as body oxygen intake and blood volume as well as small blood vessel growth. Methionine is an amino acid found at the beginning of our proteins and because of this is rate limiting on muscle growth. Without this amino acid we could not build our proteins so methionine is very important. You could look to obtain about 690mg of methionine in 100 grams of tuna fish.

Omega 3 Fatty Acids

Tuna fish is a very rich source of omega 3 fatty acids and you could obtain about 1.3 grams of omega 3 fatty acids in total from 100 grams of tuna fish. This comes in the form of DHA at about 0.9 grams and EPA at about 0.3 grams per 100 grams. Tuna fish also contains about 0.215 grams of DPA per 100 grams. As you can see there is a wide range of omega 3 fatty acids within tuna fish.

Current research suggests that a diet rich in omega 3 fatty acids could be beneficial to our overall health and wellbeing. Studies show they could have profound influences on our wellness from cardiovascular health to cancer risk. One study showed that fish oil supplements containing 650mg of EPA and 450mg of DHA significantly lowered the risk of cardiovascular disease. They may lower the risks of inflammation and atherosclerosis which contribute to cardiovascular disease. The American Heart Association recommends patients with cardiovascular disease take at least 1 gram of omega 3 fatty acid supplements a day.

Omega 3 fatty acids are vulnerable to oxidative damage but are essential in our diets. Fatty acids such as omega 3 fatty acids are essential parts of brain tissue and cell membranes providing vital structural support to our body tissues. Our bodies also use fatty acids to make our hormones. 800mg of DHA per day could very significantly support improvements in cognitive functioning in elderly patients as found by one study.

Phosphorus

The phosphorus RDA of an average adult and child over the age of 4 is 1250mg a day. In 100 grams of tuna fish you could look to obtain about 254mg of phosphorus. This is about 20% of your phosphorus RDA. Tuna fish could significantly contribute to your daily requirements of this important mineral.

We need phosphorus to make our DNA and is the second most abundant mineral in the body. Phosphorus supports optimal bone health while also contributing to healthy energy levels within the body. Phosphorus is used to make ATP which is our energy molecule. ATP supports healthy bodily functioning including that of our muscles. Higher levels of ATP may improve muscle power in trained athletes.

Research shows that phosphorus could support muscular development and recovery after intensive exercise. High levels of phosphorus support improvements in bone density. A high bone density is also very important in supporting our limbs during high impact sports. This could also improve athletic ability.

Supplemental phosphorus is limited to about 10% of the suggested RDA. This emphasises the importance of eating foods such as tuna fish in maintaining an optimal intake of phosphorus. Research shows that many diets are lacking in this important mineral.

Vitamin D

We need about 20µg of vitamin D a day according to the FDA suggested RDA guideline. You could obtain about 5.7mg of vitamin D from 100 grams of tuna fish which provides around 29% of your suggested RDA. This is a fat soluble vitamin and needs to be absorbed with some source of healthy fat. Tuna fish naturally contains healthy levels of omega 3 fatty acids to assist with this.

Vitamin D is an important vitamin with a regulatory role in some important bodily processes. Vitamin D also encourages calcium absorption into the body which supports optimal bone health and muscle contractions. This is because calcium is an important part of our bones and teeth while also having a role as an electrolyte.

Vitamin D is very important in the production of melatonin. Vitamin D is classed as a prohormone because of an important role as a starter molecules in producing other hormones. This hormone is very important in maintaining healthy sleep cycles. Melatonin encourages us to fall asleep at the end of the day.

Vitamin D is also important in regulating insulin production which is how our bodies access sugar to produce energy. This vitamin also plays a role in encouraging immunity and removing cancerous cells through increasing numbers of T killer white blood cells. These cells circulate our blood stream and identify cells which need to be destroyed.

Because tuna fish is so rich in this vitamin these are some of the main possible benefits of eating tuna fish regularly.

Vitamin A

The suggested daily intake or RDA of vitamin A is around 900µg a day in average adult and child over the age of 4. Within 100 grams of tuna fish you could intake around 655µg of vitamin A and retinoic acid equivalents. This is a significant amount of vitamin A and is about 70% of our suggested RDA.

Like vitamin D this vitamin is fat soluble. Retinoic acid is the active vitamin A molecule made by activating retinol. Vitamin A is also found in the body as retinal which converts to retinol or compounds with retinoic acid equivalent biological activity such as beta carotene.

Vitamin A is an antioxidant and is one of the more underappreciated vitamins. As this vitamin is fat soluble vitamin A is able to shield fatty acids from lipid peroxidation and oxidative stress. Vitamin A is used mainly within the eyes to support our vision. One symptom of vitamin A deficiency includes night blindness. We need sufficient vitamin A to support colour and low light vision. Vitamin A is very important in protecting our eyes from macular degeneration or deterioration as we age. Vitamin A also supports fertility in both males and females.

Niacin Or Vitamin B3

According to the suggested RDA of niacin we need about 16mg of this nutrient per day. You could look to obtain around 9mg of niacin from 100 grams of tuna fish or about 60% of our suggested daily intake. This is a very significant amount of natural source niacin.

Niacin is a water soluble B vitamin which naturally supports healthy energy levels. This means some water is needed to properly intake this vitamin. Our mitochondria are constantly making energy as ATP to support all of our critical body functions. Niacin is central to this process. Obtaining healthy amounts of niacin from our diet is one of the main benefits of eating tuna fish.

Vitamin B12

The suggested vitamin B12 RDA is 2.4µg per day. From tuna fish you could obtain a massive 9.4µg per 100 grams. This works out to be about 400% of our suggested RDA of this vitamin.

Vitamin B12 is another essential B complex vitamin which is also water soluble. Vitamin B12 is needed in DNA synthesis and mitochondrial metabolism. There are not many sources of this vitamin available to us and tuna fish is one of the most nutrient dense sources of natural vitamin B12. Support of healthy amounts of systemic vitamin B12 is one of the top benefits of regularly eating tuna fish.

Our bodies use vitamin B12 in various processes and one of the main deficiency symptoms of a lack of vitamin B12 is anaemia. This is when the body is not making sufficient red blood cells over a course of time and the body becomes severely fatigued. Patients with B12 deficiencies sometimes also suffer from limb tingling or paraesthesia.

Choline

We need about 550mg of choline a day according to the suggested RDA. As an animal food tuna is a really good source of choline. In 100 grams of tuna you could look to obtain about 65mg of choline or 12% of your suggested daily intake of this nutrient. This is very significant relative to other foods and supporting a healthy choline intake is one of the possible benefits from eating tuna fish.

Choline is not a vitamin or mineral but is an essential building block which the body needs to support itself. Choline provides our tissues with internal structural stability as part of cell membranes in addition to being a core part of the blood brain barrier structure. This prevents unwanted toxins and drugs from entering the brain. This nutrient also makes acetylcholine which is an important brain neurotransmitter.

Selenium

We need about 55µg of selenium a day as part of a healthy diet. Selenium is an important nutrient because we need a regular intake of this mineral to produce selenoproteins. One of the most important selenoproteins is glutathione peroxidase which makes a complex with glutathione to provide antioxidant support throughout the body. This is possibly the most important antioxidant complex within the body. Selenium also promotes thyroid gland stability through antioxidant functioning and thyroid hormone metabolism.

Tuna fish provides around 66% of our RDA of this important mineral per 100 grams. There is about 36.5mg of selenium in 100 grams of tuna fish making this one of the most nutrient dense food sources of selenium available. Eating tuna fish could then provide us with possible benefits in supporting our systemic antioxidant systems.

Iodine

The suggested iodine RDA is about 150µg a day. Within tuna fish there is roughly 18µg of iodine available per 100 grams or 12% of our daily intake of iodine. This is a significant amount of our daily intake of this important mineral.

Our bodies require and store iodine in the thyroid gland to produce thyroid hormones. These hormones are essential in helping to maintain optimal growth and development. Low levels of iodine are linked to lower brain activity and also lower IQs in children. Maintaining healthy levels of iodine could be one of the possible benefits of regularly eating tuna fish.

Overall tuna fish is rich in various nutrients such as phosphorus and various amino acids which could support our wellbeing. Other nutrients found in tuna fish include omega 3 fatty acids which may support cognitive health and cardiovascular health.

Summary

Tuna fish could provide many possible benefits to our overall wellbeing as a result of a high nutrient density. Eating nutrients found within tuna fish such as omega 3 fatty acids could have benefits to our cardiovascular and brain health. You also find high amounts of amino acids within tuna fish which may positively contribute to protein production and muscle building.

Tuna fish also provides us with a lot of phosphorus. There is about 20% of our RDA in 100 grams. This nutrient is also important in sustaining muscle growth. Phosphorus forms an important part of DNA and ATP. Research shows that phosphorus rich diets could have positive influences on bone density and ATP levels which may influence athletic ability.

Tuna fish contains about 29% of our vitamin D and 70% of our vitamin A RDA per 100 grams. Vitamin D is important in helping us to regulate sleep patterns and vitamin A is important in encouraging optimal fertility as well as eye health.

Tuna fish also contains 60% of our niacin intake and 400% of our vitamin B12 intake per 100 grams. These B vitamins help to encourage or support our energy levels throughout the day while vitamin B12 is important in preventing anaemia. There is also about 66% of our RDA of selenium and 12% of our RDA of iodine within 100 grams of tuna fish. Selenium supports our antioxidant systems and iodine helps to maintain healthy levels of important thyroid hormones.

Overall there are many possible benefits of eating tuna fish due to the presence of important nutrients such as phosphorus and omega 3 fatty acids.

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