top of page

Nutritional Properties of Tuna

Tuna is a commercially valued fish. It is one of the most popular and sought-after varieties of seafood globally due to its meaty flavour and nutritional value. In addition, Tuna is an immense source of vitamins and minerals.

One hundred grams of tuna contain:

  • Calories-144 kcal
  • Cholesterol-60 mg
  • Total fat- 4.9g
  • Protein- 23.3 g
  • Sodium 47-mg
  • Potassium-522 mg

Health Benefits of Tuna Fish

The Tuna is tasty and healthy. It is a rich source of protein and essential nutrients like Omega-3 fatty acids. In addition, it has no fat. 

Tuna is a heart-healthy food. In addition, it is an excellent source of vitamin B12. Therefore, it is vital for DNA and RBC synthesis. Tuna has comprehensive health benefits. Let us evaluate them here.

1. Heart-healthy and Prevents Cardiac Disorders

According to a study, the extensive amount of omega-3 fatty acids in tuna fish reduces bad cholesterol or LDL cholesterol. This cholesterol deposits along the arteries of the heart and causes damage. Omega-3 enables the smooth functioning of pumping and circulation of blood across the body. Studies state that regular intake of omega-3 reduces the risks of cardiovascular disease.

2. Lowers Blood Pressure

Tuna has a good content of potassium which helps with the regulation of blood pressure. Potassium, along with Omega-3 fatty acids, induces an anti-inflammatory effect. Therefore, it aids in lowering blood pressure, risk of stroke and heart attacks.

3. Lowers Triglycerides

According to research, the triglycerides in your blood are the unhealthy fat circulating in your body. They have a connection with LDL or bad cholesterol. The natural oil of Tuna elevates the HDL or good cholesterol to combat the harmful effects of triglyceride.

4. Strengthens your Immune System

Manganese, selenium, vitamin C and zinc are essential to improve immunity levels. Tuna fish is a great source of these micronutrients. Moreover, the antioxidants combat the free radicals to prevent infections and control metabolism at the cellular level.

5. Tuna Prevents Eye disorders

Another health benefit of Tuna is the omega-3, it sharpens your visual acuity and overall eye health. In addition, Omega-3 caters to overall retinal health. With age, macular degeneration disrupts your vision and results in blindness. The Omega-3 acids effectively interrupt this condition.

A study subjecting 40,000 health professionals proved that those who had the prescribed intake of Tuna observed 68% reduced dry eye symptoms. 

6. Reduces Risk of Cancer

Tuna’s omega-3 fatty acids restrict the growth and multiplication of tumour cells. The antioxidants are anti-inflammatory and inhibit inflammation. In addition, they fight cancerous cells. 

Antioxidants are vital because cancer has linkages with chronic inflammationTherefore, regular consumption of the prescribed amount of Tuna reduces the risk of cancer.

7. Aids in Weight Management

As per a study, Tuna is lean meat. It is full of protein, nutrients and is low in calories and fat. It keeps you satiated for a long time. As a result, it prevents you from unhealthy snacking. Tuna balances calorie intake, thereby regulating weight

8. Improves bone health

Tuna is a rich source of vitamin B and antioxidants.

Vitamin B strengthens bone and prevents fracture. In addition, the antioxidants prevent inflammatory diseases and bone resorption. As a result, daily intake ensures better bone health, another health benefit of tuna. 

Tuna is also a good source of vitamin D. It may help to enhance the absorption of many essential minerals. It includes calcium, magnesium, and phosphate. These are vital for metabolism and other biological effects. It also reduces the risk of osteoporosis.

9. Improves Skin Health

As per research, tuna comprises a protein called elastin. It helps to maintain skin elasticity and a smooth skin tone. In addition, the Vitamin B complex in tuna helps to synthesise new healthy skin cells.

10. Provides Energy

The essential nutrients and vitamins in tuna help with the functionality and metabolism of your body. It helps to keep you energetic, active and healthy. Moreover, Tuna is a natural way to boost your immunity.  

Yellow Fin Tuna fish Cubes

    bottom of page