Lent 2024: Fasting With Tuna Dishes? Here are 6 Benefits To Know
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As lent is approaching, people are looking for various fish options to eat. Sure, tuna is always on the list. It may seem boring to have tuna, too, but it is actually very healthy and delicious. 

A member of the Thunnini tribe, a part of the Scombridae (mackerel) family, tunas are saltwater fish. The fifteen species of Thunnini are divided into five general categories. The species' sizes range widely, from the bullet tuna to the Atlantic bluefin tuna, which has an average length of two metres (6.6 feet) and a life expectancy of up to fifty years.

The only fish species that can keep their body temperature above that of the surrounding water are mackerel, tuna, and opah sharks. The tuna is one of the fastest-swimming pelagic fish, with a sleek, streamlined body and the ability to swim at speeds of up to 75 km/h (47 mph). It is an energetic and nimble predator. Early scientific papers often indicated greatly inflated speeds, and the popular press continues to do so.

The tuna, which is popular as a bluewater game fish and is often commercially fished as a food fish, is found in warm waters. This Lent, make tuna dishes more. Learn about the various benefits listed below. 

6 Benefits Of Tuna You Should Know About

1. Lean Protein

Fresh albacore tuna weighs 3.5 ounces and has 25.2 grams of protein per serving. The Harvard School of Public Health notes that fresh tuna has substantially fewer grams of saturated fat and cholesterol even if it has less protein than a serving of red meat of comparable size. Swapping red meat in your diet for fresh seafood, such as tuna, may help lower your risk of diabetes and colon cancer. According to the American Heart Association, eating fish at least twice a week may significantly lower the risk of heart disease in healthy persons.

2. Fatty Acids Omega-3

According to USDA, each 3.5-ounce portion of fresh albacore tuna provides 2.1 grams of omega-3 fatty acids. Due to its high omega-3 fatty acid content, albacore tuna is listed on the Monterey Bay Aquarium's Super Green List of fish that present the least risk and the greatest health benefits. The two most significant omega-3 fatty acids are found in albacore tuna: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). High blood pressure, cancer, heart disease, hypertension, rheumatoid arthritis, osteoporosis, and neurological conditions, including depression, dementia, and Alzheimer's disease, may all be avoided with a diet high in both DHA and EPA.

3. Vitamins

NIH confirms that riboflavin, folate, vitamin K, vitamin B-12, and vitamin A can all be found in fresh albacore tuna, but niacin and vitamin D content is particularly high. About 38% of an adult's necessary daily intake of niacin and 13% of their daily need of vitamin D are found in a 3.5-ounce serving of albacore tuna. Consuming enough niacin can help lower your risk of high cholesterol and heart disease while assisting in hormone synthesis and energy metabolism. In addition to being essential for healthy bones, vitamin D may help prevent high blood pressure and cancer.

4. Minerals

About 12% of the recommended daily allowance (RDA) for zinc in adult women and 8% for men can be found in each 3.5-ounce meal of albacore tuna. Additionally, it has more than 8% of the daily magnesium needed by both men and women in its composition. The healthy operation of the immunological, reproductive, and cardiovascular systems depends on zinc. Magnesium may help prevent depression, osteoporosis, and heart failure. Fresh tuna has trace levels of iron, calcium, and phosphorus.

5. Development And Growth

Getting enough protein in the diet is one of the most dangerous nutritional issues faced by those who give up red meat or become vegetarians. Fortunately, tuna fish has a high protein content for pescatarians. Approximately one can of tuna fish, or 165 grammes, provides more than 80% of your daily protein needs in a single serving. Human bodies are made of proteins, and when your bodies have the right amount of protein in them, one will grow and develop more quickly, heal from injuries and illnesses more quickly, have better muscle tone and growth, and use your metabolism more efficiently overall. Its impressive protein content can increase energy levels and improve the efficiency of the body's functions.

6. Obesity And Loss Of Weight

One of the most concerning diseases that have become more prevalent in recent years is obesity. Fortunately, tuna fish is rich in protein and healthy elements yet low in calories and fat. Additionally, the hormone leptin, which balances the body's food intake with the innate need to consume more, is stimulated by the omega-3 fatty acids in tuna. This can help you rapidly get your diet and appetite back on track by preventing overeating and ensuring that your body is only absorbing what it truly needs.

Omega-3 fatty acids, lean protein, and a multitude of vitamins and minerals can all be found in abundance in fresh tuna. Consuming large amounts of these nutrients in your diet can improve organ function and potentially reduce your risk of developing long-term health issues. You can have up to 6 ounces of fresh albacore tuna per week if you're pregnant or nursing, but you shouldn't consume raw tuna sashimi or sushi.