Are you a seafood fan? Do you love tuna dishes? A fish packed with protein, vitamin D, Niacin, Vitamin B12, omega 3 fat, selenium, and so many other essential nutrients. Take a look at this article that provides information on the nutritional facts and health benefits of tuna.
Tunas belong to the family Scombridae and the genus Thunnus. These are carnivorous and are known for their speed. They can swim as fast as 70 km per hour. Generally, fish have white flesh, but the characteristic distinction of tuna is that they have pink to dark red flesh. That is why a tuna is called ‘rose of the sea’.
Fresh tuna is bountiful in nutrition and is a staple food for folks living near the coastal areas. People away from coastal lines can enjoy smoked, pickled or canned tuna. Canned and fresh tuna is available throughout the year, but fresh Hawaiian tuna is available only in December. Delicious dishes can be prepared within minutes, using a number of spices and methods using this fish.
Around 50 different species of tuna are present in the different oceans of the world. Blue fin tunas are the largest ones and which are adept in raising the blood temperature above water temperature through muscular activity. This is a trick used for survival in cooler waters. Unfortunately, blue fin tunas are now on the verge of extinction as they have been brutally over-fished.
Canned Tuna Nutrition Facts
Tuna is an oily fish, a nutrient dense food, high in protein and rich in vitamin D. They are high in omega 3 essential fatty acids and are packed with calories too. Following are the nutrition facts for 1 can (165 gm) of light tuna, canned in water.
- Very high in niacin
- Very high in selenium
- Very high in vitamin B12
- High in vitamin B6
- High in phosphorous
- Low in sodium 83 mg
- Low in saturated fat 0.34 gm
- Cholesterol 50 mg
- Protein 42.1 gm
- Calcium 2%
- Iron 14%
- No sugar
- No carbohydrates
Raw Tuna Nutrition Data
Following figures are for 85 gm of serving.
- Good source of Thiamin, Riboflavin, Vitamin B6 and Phosphorus
- Very high in selenium
- High in Vitamin A (37%), Niacin, Vitamin B12
- Low in sodium 33 mg (1%)
- Low in saturated fat 1gm (5%)
- Cholesterol 32 mg (11%)
- Very good source of Protein, 20 gm
- Calcium 1%
- Iron 5%
- Total Omega-3 fatty acids 1103 mg
- Total Omega-6 fatty acid 45.0 mg
- No sugar
- No carbohydrates
Nutritional Benefits of Tuna
- Omega 3 essential fatty acids present in tuna promote healthy joints, cardiovascular health by establishing normal pulse rate, healthy hair, healthy eyes, long term cognitive function, etc. They prevent obesity and improve insulin response.
- Vitamin B6 along with folic acid present in this fish can lower the levels of homocysteine, which is responsible for damaging the artery walls. Homocysteine can lead to clogged arteries or atherosclerosis.
- The antioxidants from tuna are responsible for reducing the risk of various cancers like leukemia, multiple myeloma, non-Hodgkins lymphoma, kidney cancer, colon cancer, etc.
- Omega 3 does not allow the blood to clot inside the arteries (the clot is the ultimate cause of most heart attacks) by improving the ratio of good (HDL) cholesterol to potentially harmful (LDL) cholesterol.
- Researches show that consumption of tuna can lower the risk of death from ischemic heart disease in case of individuals aged 65 years and above.
- Making this fish part of the daily diet helps prevent dry eyes, mental decline and Alzheimer’s disease, and uplifts the mood by reducing depression.
- Omega 3s can prevent and control high blood pressure, and they can reduce inflammation, thus, lowering the risk of strokes.
- Regular consumption can protect a child from childhood asthma.
- Eating tuna can help protect against sunburn and skin cancer, since the fish is rich in vitamin D.
- Regular consumption can boost the process of detoxification.
The nutrition facts and benefits, mentioned above, help us conclude that tuna is healthy when consumed in restricted quantity.