health benefits of tuna fish

Health Benefits of Tuna Fish

It is undeniable that the health benefits of tuna fish are numerous, considering that the nutritional content contained therein is vast.

health benefits of tuna fish

Tuna Fish Nutrition Facts

  • Calorie
  • Protein & Amino Acid
  • Carbohydrate
  • Vitamin
  • Fat & Minerals

Nutritional Contents of Tuna Fish

Taken from the nutritional content of tuna per 154 grams.


  • vitamin A 87,8 IU (2%)
  • vitamin C 0,0mg (0%)
  • vitamin D – (-)
  • Vitamin E 0.5mg (3%)
  • vitamin K 0,3mcg (0%)
  • thiamin 0.0mg (3%)
  • riboflavin 0,1mg (7%)
  • Niacin 20,5mg (102%)
  • vitamin B6 0.5mg (27%)
  • Folate 6.2mg (2%)
  • vitamin B12 4,6mcg (77%)
  • 0.3mg (3%) Pantotenic Acid
  • choline 45.1mg
  • Betaine 4,2mg

Protein 39,3g (79%)

  • Tryptophan 440mg
  • Threonine 1722mg
  • Isoleucine 1810mg
  • Leusin 3192mg
  • Lisin 3608mg
  • Methionine 1163mg
  • Sistine420mg
  • Fenilalanin 1534mg
  • Tyrosine 1326mg
  • Valin 2024mg
  • Arginine 2351mg
  • Histidine 1156mg
  • Alanine 2376m
  • Asam aspartate 4023mg
  • Glutamic acid 5864mg
  • Glycine 1885mg
  • Proline 1389mg
  • Serine 1603mg


  • 179 calories (749 kJ) 9%
  • Carbohydrates 0.0 (0.0 kJ)
  • 11.4 fat (47.7 kJ)
  • Protein 167 (699 kJ)
  • Alcohol 0.0 (0.0 kJ)

Note: KJ (kilojoules)


  • 16.9mg calcium (2%)
  • 2.4mg iron (13%)
  • Magnesium 41.6mg (10%)
  • Fosfor 251mg (25%)
  • Potassium 365mg (10%)
  • Sodium 521mg (22%)
  • Its 1.2mg (8%)
  • Copper 0.1mg (4%)
  • Manganese 0.0mg (1%)
  • Selenium 124mcg (177%)
  • Fluor 28.6mcg

Health Benefits of Tuna Fish

The health benefits of tuna fish are at least very vital, and at least tuna has ten benefits that are very good for health.

1. Body Protein Sources

When talking about protein, what is imagined in our brains may be meat and eggs, but apparently, tuna also has a high enough protein content. The content of this protein is good for helping to help keep muscles strong. Protein is also good for blood, skin, hair, and nails.

2. Preventing Stroke

Tuna can help you avoid the risk of having a stroke. A recent study shows that adults who consume 1-4 servings of fish as part of their diet have a 27 percent lower risk of ischemic stroke. Five or more servings of fish per week reduce the risk of stroke by 30 percent.

3. High Blood Pressure

Tuna has omega-3 fatty acids, which can help prevent high blood pressure. Research has shown that meat or foods such as tuna, which contain omega-3 fatty acids, help keep blood pressure stable. Those who do not have high blood pressure get a substantial effect from omega-3 fatty acids. The benefits of salmon or other fish that contain omega 3 fatty acids are also the same, namely for high blood pressure.

4. Lowering Triglyceride Levels

Triglycerides are the main constituent of vegetable oils and animal fats. With two servings of tuna a week, you can reduce your triglyceride levels. Why is this so good for your health? Triglycerides in the bloodstream indicate the amount of fat to be processed. If you have high levels of triglycerides, you may also experience high low-density lipoprotein (LDL), or “bad cholesterol”, and low levels of high-density lipoproteins (HDL), or “good protein.” The HDL content is expected to be higher, and LDL can be low, so eating tuna to lower your triglyceride levels is one way to achieve this balance.

5. Good for heart health

The size of the heart rate function, known as heart rate variability (HRV), can be increased by understanding tuna. Again, omega-3 fatty acids help tuna improve heart health by increasing HRV. Omega-3 fatty acids also protect the heart from abnormal heart rhythms, which can be fatal.

6. Helps in Weight loss

Another benefit of omega-3 fatty acids found in tuna is its ability to reduce the risk of obesity while increasing the body’s insulin response. Omega-3 fatty acids can stimulate a hormone called leptin, which helps the body’s metabolism and helps regulate body weight and food intake. Tuna is also low in calories and has good fat content; this food is quite safe for consumption for those of you who are worried about weight loss.

7. Heart Disease

Tuna can also reduce the risk of coronary heart disease. This fact is supported because tuna can help increase the ratio of HDL to LDL in the body allowing counteracting the increased risk of heart disease, especially when you often consume foods high in saturated fat and cholesterol levels.

8. Immune System

Tuna is a source of Selenium, an antioxidant that helps boost the human immune system. The immune system is an important part of the body, which is an integral part of fighting disease and infection.

9. Source of Vitamin B

Vitamin B found in tuna can help build and maintain red blood cells and increase energy. This water-soluble vitamin increases the rate of metabolism, strengthens the immune system, and helps maintain healthy skin.

10. Prevent Cancer

Regular consumption of tuna can reduce the risk of breast cancer; besides that, tuna fat is also believed to prevent kidney cancer.

Mercury in Tuna and Its Effects on the Fetus of Pregnant Women

Behind the benefits of seafood that is good enough for our bodies, there is one thing we must pay attention to is the content of mercury. Although the benefits of tuna for health are quite a lot, it turns out the consumption of this fish must also be considered because not a few contain mercury. This effect is caused by the environment where the fish, we can say that polluted seawater where tuna live will be hazardous for the development of the fetus and baby. The content of mercury is a huge impact on fetal abnormalities that are being conceived, which means it is dangerous.

Tips for Choosing Tuna

Tuna that contains mercury or that is contaminated has different physical characteristics according to the mercury content. Tuna that has a natural yellow has a lower mercury content compared to white shoots or albacore. It is recommended for pregnant women not to consume more than 6 ounces of ‘white’ tuna per week.

Fish has a myriad of benefits ranging from fat, meat, to oil. The benefits of fish oil can also help maintain the health and nutrients the body needs.

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