Tuna is a salt water fish. Tuna is one of the most popular varieties of seafood in world and has many health facts. Vitamin B12 is an essential for the body to make DNA and tuna is an excellent source of it. Tuna is one of the best dietary source of vitamin D. 50% of the daily recommended level of vitamin D can be met through 3 ounces of canned tuna. Fresh water tuna contains less mercury when compared with canned tuna. This is because in canning process small sized fishes are used. It is ideal that young children and pregnant women should consult a doctor before consuming tuna.
Nutritional Value Of Tuna Per 100 grams
| Calories | 132k.calories |
| Protein | 28 grams |
| Total fat: 1.3 grams | 1.3 grams |
| Cholesterol | 60mg |
| Potassium | 522mg |
| Vitamin B6 | 50% of RDA |
| Cobalamin | 36% of RDA |
Health Benefits Of Tuna
- Tuna is a low glycemic food and also an excellent source of a mineral named selenium. We can count many health facts of tuna.
- Apart from this tuna also contains vitamin B3, vitamin B12, vitamin B6, protein and phosphorus.
- It also contains magnesium, choline, Thiamine, Riboflavin and iodine.
- When on a calorie restricted diet, it becomes mandatory to consume protein in comparison with carbohydrates and fats. Tuna is an excellent source of protein and helps in weight loss.
- Infact there is a particular diet which is called as tuna diet. This diet is a low calorie, low carbohydrate and high protein diet.
- Tuna is a low calorie, high protein lean fish which doesn’t contains much fat in it.
- Tuna is loaded with many essential nutrients which are important for a healthy well being of a person.
- As tuna is rich in proteins it helps in weight loss because of its high thermic effect. The thermic effect relates that our bodies uses more energy to break down proteins when compared to carbohydrates and fats.
- Tuna also contains small amounts of omega 3 fatty acids which helps in boosting up heart and brain health.
- It is rich in potassium which helps in lowering blood pressure.
- Tuna helps in maintaining healthy skin as it contains B vitamins. It contains a protein named elastin which gives our skin a more smoother look.
- Tuna helps in boosting up the immune system and also provides energy to improve the body’s metabolism. The functions of body’s organs is also improved and keep their energy levels much higher.
- The antioxidants in tuna helps in fighting against cancer cells. Studies claims that regular tuna consumption can eliminate the risk of breast and kidney cancer.
Healthy Receipe With Tuna
Tuna Cutlets With Vegetables
Heat oil in a pan. Add in curry leaves, zeera and dry red chilies. Once they splutter add in chopped onions. Then you can add any vegetables of your choice in finely chopped form. Then add in the required spices. Once every thing is well cooked add in the canned tuna and cook thoroughly with spices and veggies. Then add one boiled potato into it for easy binding. Prepare cutlets out of it and pan fry them. Serve hot.
Frequently Asked Questions
Yes, canned tuna is good as it contains many vitamins and minerals. It is also a good source of B vitamins and vitamin A and D. Apart from vitamins it is also rich in proteins.
Salmon is an oily fish. Both are nutritious in nature. Salmon contains more omega 3 fatty acids when compared with tuna. Tuna contains more proteins and less omega 3 fatty acids in them.
Eating tuna every day is not ideal. According to FDA any sort of fish should be eaten 2 to 3 times in a week to meet the demands of omega 3 fatty acids and proteins.
