Benefits of Tuna for Body Health, Side Effects, Nutritional Content, and Proper Preparation for Maximum Results

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Benefits of Tuna for Body Health
Side Effects, Nutritional Content
and Proper Preparation
for Maximum Results

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Tuna is one of the most popular seafood commodities worldwide. Beyond its delicious taste and meaty texture, tuna is recognized as a "superfood" from the ocean due to its extraordinary nutritional profile that supports long-term health.

A. Nutritional Content in Tuna
Tuna is a highly efficient source of animal protein because it is low in bad fats but rich in essential micronutrients. In 100 grams of fresh tuna, you typically find:
  • High Protein: Approximately 23–28 grams (excellent for muscle building).
  • Omega-3 Fatty Acids: Specifically EPA and DHA, which are vital for heart and brain health.
  • Minerals: Selenium, Magnesium, Phosphorus, and Potassium.
  • Vitamins: Rich in Vitamin B12, Vitamin B6, Vitamin D, and Niacin (B3).
  • Low Calorie: An ideal choice for those on a weight loss diet.
B. Health Benefits of Tuna
Consuming tuna regularly in appropriate portions provides various positive impacts:

1. Supports Heart Health
The Omega-3 content in tuna helps reduce levels of "bad" cholesterol (LDL) and triglycerides in the blood. This lowers the risk of coronary heart disease, stroke, and hypertension.

2. Enhances Brain and Cognitive Function
DHA in tuna is crucial for brain cell health. Regular consumption can improve memory, focus, and reduce the risk of degenerative diseases like Alzheimer’s in the elderly.

3. Promotes Eye Health
Omega-3s have been proven to prevent age-related macular degeneration and reduce the risk of dry eye syndrome.

4. Muscle Growth and Metabolism
With its high protein content and complete essential amino acids, tuna is highly effective for tissue repair and muscle building for athletes and fitness enthusiasts.

5. Boosts the Immune System
The high Selenium content in tuna acts as a powerful antioxidant that fights free radicals and strengthens the body's immune response.

C. Side Effects and Considerations
While healthy, there are risks to be aware of:
  • Mercury Content: As a predator at the top of the marine food chain, tuna tends to accumulate mercury. Excessive consumption can harm the nervous system, especially in children and pregnant women.
  • Sodium Content (Canned Tuna): Canned tuna often contains high levels of salt (sodium). It is recommended to rinse it or choose "low sodium" variants.
  • Allergy Risks: Some individuals have seafood allergies that can cause symptoms ranging from hives to shortness of breath.
D. Best Preparation Methods
for Maximum Results
Cooking methods determine whether tuna's nutrients are preserved or lost. Here is a guide:
| Cooking Method | Recommendation | Reason |
  1. Grill / Sear
    • Highly Recommended
      • Keeps protein intact without adding excessive fats
  2. Steam / Poach
    • Recommended
      • Safest way to prevent Omega-3 from breaking down
  3. Deep Fry
    • Not Recommended
      • High heat and saturated oils destroy nutrients and add unhealthy calories
Tips for Cooking Tuna:
  1. Avoid Overcooking: Tuna is best enjoyed when cooked medium-rare (the center remains slightly pink). Overcooking makes the meat tough and dry.
  2. Use Healthy Oils: If sautéing, use olive oil or avocado oil.
  3.  Pair with Vitamin C: Squeezing lemon juice over tuna not only removes the fishy odor but the Vitamin C also helps the body absorb the iron from the fish more effectively.
  4. Choose Freshness: Look for meat that is bright red (not brown) and smells like fresh seawater.
Important Note: For healthy adults, it is recommended to consume tuna 2–3 servings per week to gain maximum benefits without the risk of excessive mercury buildup.