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The two types of canned tuna that are sold in the US are skipjack, which is known as light tuna, and albacore, which is the only variety that can be sold as white tune, according to WebMD. Ahi and yellowfin tuna are commonly sold as steaks or used in sushi.Besides taste, tuna comes with a lot of health benefits.
But there are also some risks to eating large amounts of tuna because of potentially high mercury content that is found in larger fish, the FDA recommends two or three servings of light tuna or one serving of white tuna a week. Consult your physician if you are pregnant.
Here are five terrific health benefits of eating tuna:
Packed Full of Nutrition
A four-ounce serving of tuna contains a full 26.77 grams of protein and is very low in saturated fat. This nutritionally rich food also contains several important vitamins and minerals, including vitamins D, B12,and B6, selenium, potassium, iron, and iodine. The selenium has antioxidant properties that help regulate body functions and protect your cells from the free radicals that can cause chronic health conditions like heart disease and some cancers.
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Heart Healthy
Tuna contains heart-protective compounds like omega-3 fats which can reduce the LDL (bad) cholesterol that can clog arteries and lead to heart disease. A meta-analysis of studies published in 2020 in the journal Advances in Nutrition found that increasing your intake of fish was associated with a 25 percent lower risk of heart attacks and a 20 percent reduced rate of heart failure
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Helps Prevent Anemia
A deficiency of folate, iron and B12 – all found in tuna fish –can lead to anemia, according to verywell fit. Anemia can lead to muscle weakness, tiredness, and vision issues. But eating tuna can help prevent anemia. In fact, tuna contains almost as much iron as eating red meat or spinach.
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Could Reduce the Risk of Dementia
Stokes and other vascular related injuries can affect memory, behavior, cognition and can lead to vascular dementia. But eating foods that are high in omega-3s like tuna could help lower the risk and slow the progress of dementia. That’s because omega-3 fatty acids help to block inflation at the cellular level. Omega 3s are also good for maintaining eye health.
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Supports Blood Sugar Control
Since tuna is free of carbohydrates and is chock full of nutrients, it is a beneficial food for diabetics because it will not spike blood sugar after eating. According to Healthline, fatty fish is one of the healthiest foods for diabetics because the omega-3 fatty acids help to improve blood sugar control.
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