Tuna nutrition facts

Tuna is a very popular seafood, possibly one of the most popular in the world, since it is widely available, both fresh and canned. It is great in sandwiches, salads and more elaborate dishes, and it also has significant health benefits.

About tuna fish

Tunas are fish of the Scombridae and the genus Thunnus. They are carnivores that can swim very fast. They are also called “rose of the sea”, because unlike most fish, that has white flesh, tuna flesh is pink or pale red.

Fresh tuna is one of the most important foods in most coastal countries, and it is very appreciated even in the places away from the sea, as it can be enjoyed smoked, pickled or canned.

There about 50 different species of tuna around the world, and bluefin tunas are the largest.

Tunas are available all year round, whether they are fresh, frozen or canned, however Hawaiian tuna is only available in December.

Tuna Nutrition Facts

Tuna is an oily fish, packed with nutrients, especially vitamin D and protein. It is a great source of omega-3 essential fatty acids, but they are high in calorie too.

One can of light tuna in water has 42.1 grams of protein, 50 milligrams of cholesterol, 83 milligrams of sodium, 0.34 grams of saturated fat, 14 percent of iron and 2 percent of calcium. It contains no sugars of carbohydrates, but it is very rich in vitamins, especially niacin, vitamin B12, vitamin B6, in selenium and phosphorus.

A medium-sized piece of fresh tuna contains 37 percent of vitamin A, 1 percent of calcium, 5 percent of iron, 1103 milligrams of omega-3 fatty acids, 45 milligrams of omega-6 fatty acids, 1 gram of saturated fat, 33 milligrams of sodium, and it is very high in niacin, selenium, vitamin B12 and protein.

Tuna Nutrition Benefits

One of the best properties of tuna fish is that it is rich in omega-3 fatty acids. These fatty acids promote good cardiovascular health, improve insulin response and protect the joints.

Vitamin B6 and folic acid are also important, since they counteract the effects of homocysteine, which is responsible for damage to the artery walls. Therefore, tuna is recommended as a form of prevention against atherosclerosis and clogged arteries.

The antioxidants found in tuna are believed to be able to prevent several types of cancer, like leukemia, non-Hodgkin’s lymphoma, multiple myeloma, colon cancer and kidney cancer.

Tuna prevents degenerative changes of the eyes, promotes good mental ability, reduces the blood pressure and the bad cholesterol, promotes detoxification, prevents ischemic heart disease and childhood asthma.