The Nutrition of Tuna Fish

Consuming tuna fish on a regular basis can provide you with multiple health benefits. This is due to tuna’s nutrient-dense composition. Not only does it have a large amount of protein per serving, but it also contains plenty of healthy fats. As a natural food, tuna is available in organic varieties which sometimes contain even more nutrients–as opposed to farm-raised varieties. As a whole, tuna fish provides more nutrients than most other lean protein sources.

Tuna for Heart Health

The healthy fats found in tuna fish help combat bad cholesterol levels while raising the good levels simultaneously. In turn, fat deposits in the body tend to deplete and heart health increases as well. The lack of saturated fats found within fish make choices like tuna fish a better fit for those who are looking to lose weight.

Nutrient Roles

The vitamins and minerals found in tuna also provide specific health benefits, most of which become less apparent through the consumption of other protein sources. The high concentration of B vitamins alone preserves muscle growth and helps promote several other bodily functions.

B Vitamins

A single 4-oz serving size of tuna fish contains around 70% of your daily recommended intake of vitamin B3, also known as niacin. This nutrient helps promote muscle and nerve functions. Tuna also contains high levels of vitamin B6, also known as pyridoxine, and B1, also known as thiamin. Both of these B vitamins help metabolize amino acids in order to energize muscles.

Loads of Selenium

Tuna fish contains some of the highest concentrations of selenium out of any food source known to mankind. At nearly 80% per 4-oz serving, the selenium found in tuna has the ability to eliminate free radicals within the body, some of which have been linked to various types of cancer.

Selenium also helps with the health of the hair and eyes, along with protecting the heart from free-radical damage.


The high concentrations of protein found within tuna fish include tryptophan, an essential amino acid that is only found in food sources. Your body use this amino acid to metabolize and decrease carbohydrate consumption. Tryptophan also helps reduce stress, increases proper sleeping habits and relaxes nerves.

One 4-oz serving of tuna fish contains over 100% of our daily recommended intake of this valuable nutrient. You must consume extra amounts of nutrients that do not occur naturally within your body, including tryptophan. This makes tuna a great choice for fulfilling essential nutrient needs.

Phosphorus, Magnesium and Potassium

These valuable minerals provide your body with the fuel that is required to make healthy bones, teeth and to perform many other functions. Potassium, for example, works to regulate healthy blood pressure levels and heart health. Magnesium promotes over 300 different bodily functions.

The combination of these minerals that are found in high concentrations within tuna can help keep your body working at full speed.


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