10 Amazing Health Benefits of Eating Subway Tuna: Healthy Recipes

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The word superfood has been used to describe all kinds of foods in the recent past, but no food is more deserving of the title than fish and tuna in particular.

A superfood has a whole range of nutrients in large amounts and offers fantastic nutritional and health benefits to anyone who consumes it. Tuna has become a highly valued and desirable fish in the market.

Subway tuna is a powerhouse of vitamins, mineral, and protein, not to mention the vital omega 3 fatty acids. The delicious taste and healthy components make subway tuna a great substitute for red meat. Herein is a comprehensive account of the health benefits of consuming subway tuna.


The most notable health benefit attributed to tuna is its positive effects on heart health. Numerous studies have shown that tuna consumption significantly reduces the risk of coronary heart disease. These effects are due to the action of the unsaturated omega 3 fatty acids in tuna.

Omega 3 fatty acids can reduce inflammation in your body. Inflammation has been known to cause damage to the blood vessels that lead to the heart.

These fatty acids also help reduce the levels of cholesterol and triglycerides in the blood. For a year, the American Heart Association has recommended da dietary intake of fish rich in omega 3 twice a week at least.

More research indicates that a combination of omega 3 fatty acids and other nutrients in tuna and other fish are responsible for the heart health benefits. You can further lower the risk of heart disease by replacing foods with high saturated fat content with subway tuna.


Tuna is rich in two components that are essential for reduced blood pressure; the aforementioned Omega 3 fatty acids and potassium. The anti-inflammatory properties of omega 3 may help reduce blood pressure. Potassium happens to be an effective vasodilator.

This means that it aids in the widening of blood vessels by relaxing the smooth muscle cells in the vessel walls.

This action helps your blood pressure by reducing the strain on your cardiovascular system. Reduced blood pressure can, in turn, reduce the risk of heart attacks, atherosclerosis (narrowing arteries) and strokes.


Proteins are essential for proper growth and development. As the building block of your body, proteins ensure optimal tissue growth, fast recovery from injuries and ailments, proper muscle tone and overall metabolic functionality. For this reason, protein deficiency can result in numerous health complications.

A Subway tuna recipe is a low-calorie high-quality protein source. Tuna protein contains enough of the essential amino acids, which our bodies need. A 4-ounce serving of tuna can provide 40 % of the average daily recommended amount of protein. It is also easier to digest since tuna flesh has less connective tissue than red meat or poultry.


Studies involving omega 3 fatty acids show that they are instrumental in preventing obesity. This may seem counterintuitive due to the old notion that fat makes you fat’.

The actions of omega 3 fatty acids in tuna, however, produce an opposite effect due to a number of mechanisms. They promote the expression of genes that suppress the accumulation of fat.

Omegas 3 also stimulate the production of leptin and adiponectin. These two hormones are essential in fat regulation. In addition, leptin has to suppress effects on your appetite thus reducing cravings and overeating tendencies.


Piece of tuna fillet with fresh green lettuce, basil and mini corn

Piece of tuna fillet with fresh green lettuce, basil and mini corn

Tuna contains the recommended levels of Vitamin C, manganese and zinc. These three compounds are powerful antioxidants. Antioxidants are your body’s natural defense against free radicals; harmful by-products of metabolism. Free radicals are the cause of numerous diseases including cancer and other chronic ailments.

However, what makes tuna especially great for your immune system is selenium. This mineral is the most vital component for a proper functioning of the immune system. Selenium can be found in large quantities in Tuna, up to twice the daily requirement in one serving. Individuals with inadequate selenium are prone to frequent infections.


The antioxidant properties of some of the compounds in tuna such as vitamin C, selenium, zinc, manganese makes this dish effective in the prevention of certain types of cancer.

Many studies are currently underway to determine the link between tuna and cancer prevention. The few available studies suggest that tuna may reduce the occurrence of kidney and breast cancer. Selenium has been shown to stimulate apoptosis (natural death) in tumor cells.


iStock_139505909Aside from being beneficial to the heart, tuna is also great for your blood. It is one of the best sources of iron and B-complex vitamins. These two components play a vital role in the formation of red blood cells.

Lack of iron in the body results in anemia (a common problem experienced by vegetarians) and your body is unable to properly oxygenate vital organs such as the brain, kidney, and liver or the extremities (hands and feet).


The high selenium content in tuna is beneficial to the health of your lover on a number of levels. Selenium is a detoxifying agent. It is necessary for the production and function of glutathione peroxidase in your liver.

Glutathione peroxidase is an enzyme that is necessary for detoxification of the liver and protects it against free radical damage.

Several studies reveal that individuals with liver diseases including hepatitis and cirrhosis tend to have depleted levels of selenium. Tuna is the great source of selenium since plant sources are often inadequate.


The potassium and sodium in Subway tuna help to manage the fluid balance in your body. Fluid balance is very important for the optimal function of the kidneys. It helps reduce the workload of the kidneys and lowers your chances of developing serious kidney conditions.


Inflammation is your body’s response to irritation, infection or trauma and mobilizes your immune system to heal you. However, chronic inflammation can cause a lot of problems in your body.

The aforementioned antioxidant and anti-inflammatory compounds in tuna can help you avoid inflammation related ailments such as IBS, asthma, eczema, allergy, arthritis and colitis.

When tuna is cooked, the proteins break down into peptides, which become potent antioxidants when heated. These specific antioxidants specifically target cell membranes fostering their health and functionality.

Free radicals tend to attack cell membranes throughout your body and tuna can help protect against them.

Most nutritionists suggest that consuming one-half pound (8 oz.) of tuna and other fish every week in order to get the full health benefits of this superfood. Click here to know more information about subway tuna recipe.

About the Author Lita Watson:Hi there! I’m Lita, voice of Quick Easy Cook and I’m absolutely in love with cooking blogs. I’m a beginner in cooking and i try my best to make it quick and easy. Even though, it’s not always quick and easy to keep up with fancy dinners… so i keep learning and blogging about quick and easy ways to create delicious and yummy foods for my two kids and a wonderful husband.

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