What benefits do tuna and salmon have for health?

During the last decades, alternatives of high-protein foods other than red meat have been sought. Some have opted for meat substitutes and vegan substitutes.

While other people prefer to continue consuming foods with protein of animal origin. Although chicken and other poultry can be a good option, other alternatives are needed for a change.

So food from the sea is an excellent option. Salmon and tuna are high in protein and delicious dishes can be prepared with them.

In addition to containing many health benefits. Both are good options for diets focused on losing weight and gaining muscle mass, so they should not be missing from your table if these are your goals.

Salmon high in omega 3

Salmon is a type of fish with pink flesh and contains many benefits for cardiovascular health.

Since it contains a type of fat called omega 3, which the body does not produce naturally and is necessary for the proper functioning of the heart and to maintain healthy skin, functional joints and hormonal balance.

Omega 3 also helps prevent Alzheimer’s and depression, numerous studies have shown that regular consumption helps reduce the risk of age-related diseases of the brain.

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Salmon also has anti-inflammatory properties and helps prevent diabetes and some types of cancer. Being a high source of protein, it contributes to strong bones and muscles.

nutritional content of salmon

100 g of wild salmon provide: 142 Kcal, 19.8 g of protein, 6.34 g of fat and no carbohydrates.

Health benefits of consuming tuna

Another variety of healthy fish is tuna, it is one of the most popular sea foods and in addition to being abundant and having a pleasant flavor, it is ideal to include in many dishes. It is also rich in protein and provides vitamins and minerals.

Remember that it is more advisable to eat fresh tuna than canned tuna. Among the benefits that tuna contains we find that it contains vitamin B12, which the body uses to generate DNA and red blood cells in the blood and thus helps prevent anemia.

It is a good source of vitamin D, which covers 50% of the daily recommendations. It also contains vitamin B6, potassium and selenium.

Tuna is also good for preventing cardiovascular diseases and improves eye health as it contains omega 3 like salmon.

There are studies that confirm that omega 3 reduces dry eye syndrome by 68%. Being a high protein source it gives you satiety for a longer period of time and gives you energy.

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The FDA recommends 2 to 3 servings of “light” tuna per week and limit white tuna to once per week due to its high mercury content.

Nutritional content of tuna

100 g of fresh yellow fin tuna: they have 109 calories, 24.4 g of protein, 0.49 g of fat and no carbohydrates.

Salmon and tuna are excellent options to include in your diet. There are numerous delicious recipes with these fish and they are perfect if you are on a weight loss regimen.

Like all foods of animal origin, there are some sustainability problems, so it is advisable to check the source where these fish come from so that their consumption has the least impact on the environment.

It is always recommended that when consuming them you accompany them with a healthy side dish such as fresh or steamed vegetables, potatoes or brown rice.

Source: Harvard School of Public Health, Mayo Clinic, US Department of Agriculture (USDA).

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