Tuna Nutrition Facts

Tuna Nutrition Facts

Tuna is one of the most well-known and universally loved species of fish. The benefit of tuna is difficult to overestimate, given all the features of its composition. This huge fish is a member of the mackerel family and has exceptional taste. The cooks of the whole world call it “sea veal”. Today, Food and Nutrition Magazine reviews the compositions, features and benefits of tuna.

The composition of tuna

Over the past decades, experts have conducted quite a few studies that showed that the meat of the fish mentioned above has a whole range of useful substances. We will list them.


  • retinol acetate (vitamin A) combats aging of the body and supports immunity;
  • thiamine (vitamin B1) contributes to the stable metabolism of fats and carbohydrates;
  • riboflavin (vitamin B2) improves the condition of hair, nails and skin;
  • niacin (vitamin PP or B3) reduces cholesterol, has a vasodilating effect, soothes the nervous system;
  • choline (vitamin B4) normalization of weight, heart rate, liver support;
  • vitamin B6 is a stabilizer of metabolic processes in the body;
  • folic acid supports the processes of vital activity in the newly formed cells;
  • vitamin B12 prevents anemia, as well as many mental disorders;
  • vitamin D protects the body against osteoporosis and rickets;
  • vitamin E normalizes the reproductive function.

Trace elements that make up tuna meat:

  • iron;
  • copper;
  • manganese;
  • zinc;
  • selenium;
  • iodine.

Macroelements present in tuna:

  • potassium;
  • sodium;
  • magnesium;
  • calcium;
  • phosphorus.

The high content of omega-6 and omega-3 fatty acids in meat of this fish makes the carcass of tuna more nutritious. According to the concentration of “fish oil”, it is considered to be a record holder, because 100 grams of this product contains 0.21-1.1 grams of polyacid.

Tune contains a huge amount of amino acids of irreplaceable type, which are building material for muscle cells. It should be noted that the human body cannot reproduce such elements without outside help.

Amazing health benefits of tuna fish

Tuna meat has unique qualities. Let’s take a closer look at the beneficial characteristics of this fish. Various laboratory tests say that tuna:

  • reduces the risk of heart disease. The high content of essential fatty acids has a beneficial effect on the brain and heart system, lowering the level of cholesterol in the blood flow. The systematic use of 30 grams of tuna helps to prevent cardiovascular abnormalities. Also, tuna fish is a fairly pure product, as it is not susceptible to infection by pests, and this, in turn, increases the beneficial qualities of such food;
  • prevents oncological diseases. A diet that contains such fish dishes effectively reduces the risk of cancer. On the other hand, tuna has a positive effect on the emotional background of a person and his nervous system;
  • normalizes blood sugar levels. The specific composition of the product can have a positive effect on hypertensive patients and people with diabetes;
  • improves the physical condition of the elderly. Doctors have proven that the meat of this type can prevent clogging of the arteries and reduce the number of cholesterol plaques. This feature makes the product an excellent anti-aging remedy.

American nutritionists argue that the use of such food is recommended to scientists and students. Dishes from this product can improve brain function. The long-livers from Japan proved by their own example the effectiveness of tuna meat in relation to the rejuvenation of the body;

A rich amino acid composition and a group of vitamins B is another significant advantage of this fish. The components of protein tissues create an excellent environment for rapid muscle growth. That is why tuna is the favorite dish of any bodybuilder.

Health benefits of canned tuna

Canned tuna has nearly the same useful properties as fresh fish. It contains a fairly large number of essential fatty acids. And they, in turn, have a beneficial effect on the cardiovascular system and the brain. The spectrum of vitamins B and amino acids once again proves the benefit of tuna meat because thanks to these enzymes, the mental state of a person is normalized. The fish is also able to supply the human body with the necessary amount of minerals – iron and magnesium.

Due to the low caloric content of the product, canned tuna can be used as one of the components of a permanent diet. However, this refers rather to products that are conserved in their own juice.

How to cook tuna?

Different parts of the tuna are used for different dishes. Tartars, sashimi and sushi are made from the top part. The belly is the most juicy and fatty part, it’s especially ideal for steaks. You can make a salad from the meat of a small tuna, cut the meat into small pieces in advance, marinate it in olive oil with salt and pepper and serve with greens. Do not add some additional sauces to tartar, it’s enough to add olive oil, salt and pepper. Ceviche should be cooked with coconut milk, greens, garlic, chili pepper, ginger, and red onion. You can also add baked yams, corn or even pumpkin.

Who should not eat tuna?

Unfortunately, this fish has certain disadvantages. Tuna should not be used by people who are allergic to mackerel meat. In addition, you should not eat this fish if you have kidney problems (renal failure). During pregnancy and during breastfeeding, you should eat this product with caution and not exceed the norms of daily consumption. Children under 3 years of age should not eat this fish.

Category: Healthy Nutrition

Tags: diet, healthy diet, healthy lifestyle, nutrition, proper nutrition