Eat your greens, they are good for you. But do you know what else is good for you? Tuna! A balanced
diet should feature all food groups including protein. And fish is the number one source of protein. Of
course, you can choose from a wide variety of fish to meet your protein quota. But here, we want to
make a case for tuna, an easily available yet overlooked option.
Here are some reasons why should stop ignoring this fish, and start getting your tuna fix:
1) Protein, vitamins, and minerals:
Tuna is essentially fat-free, and it is packed with high-quality protein. It contains essential amino acids
that are required by the body to carry out essential functions and growth. Specifically, it contains
omega-3 fatty acids, potassium, magnesium, Vitamin A, B6 and B12, and iron, all of which are required
to maintain health.
2) Healthy heart:
Tuna is rich in omega-3 fatty acids which helps reduce cholesterol and lowers blood pressure, lowering
the risk of heart diseases. It is also essential for the brain and can help with depression and attention
deficit hyperactivity disorder. Omega-3 plays an important role in keeping several diseases including
cancer and arthritis at bay.
3) Stronger immune system:
It contains magnesium, selenium, zinc, and vitamin C, all of which contribute to maintaining a healthy
immune system. And we all know a strong immune system is the body’s first line of defense against
4) Beautiful skin and hair:
Tuna also has healthy levels of B complex vitamins. These vitamins are essential in maintaining skin and
hair. It also contains elastin, a protein that promotes skin health, keeping it smooth and firm. B-complex
also boosts metabolism and increases energy levels.
5) Weight loss:
As we mentioned earlier, tuna has very little fat and a lot of protein. The presence of omega-3 fatty
acids in Tuna stimulate the release of leptin, a hormone responsible for signaling the brain we are full,
thereby curbing the desire to eat more food. If weight loss if you gain, make sure tuna is part of your
Cooking tuna for long hours can release a liquid (cooking juice). This liquid contains protein fragments
called peptides that are rich antioxidants. Peptides can protect cell membrane by preventing oxygen-
related damage. The lengthy process of preparing canned tuna where it is steamed for several hours
helps to release and preserves this cooking juice.
If you don’t have access to fresh fish, grab a can of tuna. Canned tuna is as nutritious as fresh tuna, so
there really is no reason to skip it. Make sure you try tuna today!
Another important reason to eat Tuna: It is tasty. You can whip up several meals with Tuna as an
ingredient. It has a neutral flavor and be easily added to salads and sandwiches for a quick bite. Our
recipes section has several easy-to-make tuna recipes.