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6 Benefits of Fish Tuna Nutritious and Healthy, But Do Most


The tongue of a person may be familiar with the taste of tuna. Fish with blackish white meat are often also referred to as small tuna. What are the benefits of tuna for health?

Benefits of tuna for health

Mackerel has the Latin name Euthynnus affinis. This fish is commonly found in the waters of the Pacific Ocean, not least in Europe and other ASEAN countries. Besides cob, this fish also has other nicknames such as kawakawa in Fiji and tuna mackerel in America.

1. Rich in vitamins and minerals

Cob is still derived from the same strain as tuna and mackerel, the Scombridae family. Then the nutrients contained in it are more or less the same.

Per 1 portion of tuna as much as 150 grams, there are several nutrients contained. Among others:


  • 179 calories
  • 1 gram of fat
  • 46 mg of cholesterol
  • 521 mg of sodium
  • 39 grams of protein
  • 2% Vitamin A
  • Vitamin C 2%
  • 2% calcium
  • 13% iron

2. High protein

You can make cob as an alternative source of animal protein which is cheap for daily 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 cells and new tissues in the body to replace damaged ones. In addition, protein can help repair damaged cells, improve the immune system, and strengthen bones and muscles. Protein also functions to maintain healthy hair, skin, nails, and muscles of the body.

Protein deficiency is a condition that is quite rare. However, this deficiency of nutrients can make you more easily sick, your body will continue to feel weak, and more slowly recover from injury.

If your body lacks protein you can run the risk of experiencing a low immune system, the wound in your body heals slowly, and your body feels tired.

3. Helps to lose weight

Cobfish is low in calories, containing only 179 calories per 150 grams of portion. Coupled with the high protein content, fish that are still one brother with skipjack and tuna can you make a daily diet menu.

A study published in the American Journal of Clinical Nutrition shows that eating foods high in protein can reduce ghrelin levels. Ghrelin is a hormone that is responsible for stimulating hunger, making you crave to eat carbohydrate foods.

Decreasing levels of ghrelin means it can help reduce appetite and prevent excessive food cravings. Protein can also slow down gastric emptying, making you feel fuller for longer.

4. Maintain electrolyte levels in the body

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 gets sodium through daily food and drink. Most of the sodium in the body is stored in the blood and lymph fluid. The kidneys will then keep sodium levels consistent by routinely rinsing excess urine and sweat.

But when the amount entered and released is not balanced, the total sodium supply in the body becomes 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 functions to regulate metabolism, produce hormones, and maintain the body's energy level. If the thyroid gland is disrupted, this can cause serious symptoms such as drastic weight changes, changes in bowel movements, and can even interfere with your sexual ability.

Tuna meat contains selenium which can help maintain the health of the thyroid gland.

6. Helps improve brain function

Mackerel contains many nutrients that are important for the brain, such as omega-3 and niacin.

Niacin is a mineral that can reduce the risk of Alzheimer's disease and dementia due to increasing age. Meanwhile, omega-3 fatty acids can improve brain function and can protect against mental health problems such as depression.

7. Rich in antioxidants

Antioxidants are compounds that can neutralize free radicals harmful to the body. Free radical buildup in the body can damage cells and pose a lot of risk for diseases, such as cancer.

Eating foods containing high antioxidants is very good 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 one of the antioxidants.

8. Reducing inflammation

Inflammation is actually a normal body response that arises when the immune system works against viruses, bacteria, infections and diseases. Usually inflammation will disappear by itself along with healing the disease.

However, if the inflammation occurs in a long time, it may be due to an increased risk of certain diseases, such as heart disease and cancer.

Eating fish containing omega-3 fatty acids such as tuna and cob can speed up the healing process of inflammation or reduce it altogether, which then also reduces the risk of disease.

Because the omega-3 fatty acids are also a strong anti-inflammatory. There have been many studies looking at the benefits of high omega-3 fish oil to suppress the risk of developing autoimmune diseases such as Crohn's disease, lupus, rheumatoid arthritis (rheumatism), and psoriasis.

Tuna may contain mercury


Cob is one of the most vulnerable types of fish contaminated with mercury. Mercury or mercury (Hg) is a dangerous chemical produced from the limba of human activities, such as combustion, agriculture, and waste from factories that use mercury.

Used household waste or waste from factories are usually dumped into rivers and end up settling in the sea. In water, mercury is transformed into a substance called methylmercury. Methylmercury is then absorbed into the fish meat and enters the 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 (whatever its type) and other varieties of seafood only 2 times a week. Also limit the number of portions to only around 150-340 for one meal (12 ounces per week).

Don't eat canned Tunas


It is also recommended to avoid eating tuna that has been packaged in canned. Canned fish generally contain a lot of sodium. Excessive intake of sodium can increase the risk of high blood pressure.

To outsmart it, you can rinse canned fish with water several times before processing. This method can eliminate sodium levels up to 80 percent in canned fish.

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