Tuna is a saltwater fish eaten all over the world. It’s incredibly nutritious and a great source of protein, omega-3 fatty acids and B vitamins. Tuna is called as Choora in Malayalam.
Tuna is an excellent source of selenium, vitamin B3
(niacin), vitamin B12, vitamin B6, and protein. It is a very good source of
phosphorus as well as a good source of vitamin B1 (thiamin), vitamin B2
(riboflavin), choline, vitamin D, and the minerals potassium, iodine, and
magnesium. Some of the selenium is found in the form of selenoneine, which may
be especially valuable in terms of its antioxidant properties. In addition,
tuna provides valuable amounts of omega-3 fatty acids (including
eicosapentaenoic acid or EPA, and docosahexaenoic acid or DHA). Researchers
have recently discovered that tuna contains the mineral selenium in an unusual
form called selenoneine. This form of selenium plays an important role in the
health of the fish by serving as an antioxidant and protecting the fish's red
blood cells from free radical damage.
Health Benefits:
- Tuna is good for your heart health. The omega-3 fats in tuna may lower your risk of cardiovascular disease also Omega-3 fats may reduce blood clots and help prevent strokes and heart attacks.
- Tuna is good source of protein. It help control weight. 80 gm
serving of cooked tuna provides 25 grams protein, or 50 percent of the daily
value based on a 2,000-calorie diet, and it contains only 110 calories.
Choosing tuna for your protein source instead of fatty meats, such as chuck,
can save calories and help you control your weight.
- Tuna help to lower blood pressure because it high in potassium, with 448 milligrams, and low in sodium, with 46 milligrams in a 80 gm portion. A high-potassium, low-sodium diet can help control high blood pressure, and the Department of Health and Human Services suggests that healthy adults get at least 4,700 milligrams potassium and no more than 2,300 milligrams sodium per day.
- Tuna improves your immune system. The meat of this fish is
rich in manganese, zinc, vitamin C, and selenium – the antioxidants that are
known as major boosters of the immune system. The antioxidants fight the free
radicals, the by-products of metabolism on the cellular level, which can cause
multiple serious diseases, like cancer.
- Tuna boosts your circulation. Iron and Vitamin B are the reasons of this benefit. Your cardiovascular system gets jammed and slowed down with fat, caused by unhealthy eating habits, and your cells start to degenerate. The high intake of iron and vitamin B strengthen the blood cells. Iron boosts the blood circulation, improving the oxidation of the body organs, ensuring the optimal functioning.
Nutritional Facts:
| Nutrient | Amount | DRI/DV | Nutrient | Amount | DRI/DV |
|---|---|---|---|---|---|
| Protein | 33.06 g | 66% | Vitamin B1 | 0.15 mg | 13% |
| Carbohydrates | 0.00 g | 0 | Vitamin B2 | 0.16 mg | 12% |
| Fat - total | 0.67 g | 1% | Vitamin B3 | 25.03 mg | 156% |
| Dietary Fiber | 0.00 g | 0 | Vitamin B3 (Niacin Equivalents) | 30.94 mg | |
| Calories | 147.42 | 8% | Vitamin B6 | 1.18 mg | 69% |
| Fat: | Vitamin B12 | 2.66 mcg | 111% | ||
| Monounsaturated Fat | 0.16 g | Biotin | -- mcg | -- | |
| Polyunsaturated Fat | 0.20 g | Choline | 88.00 mg | 21% | |
| Saturated Fat | 0.23 g | Folate | 2.27 mcg | 1% | |
| Trans Fat | 0.02 g | Folate (DFE) | 2.27 mcg | ||
| Calories from Fat | 6.02 | Folate (food) | 2.27 mcg | ||
| Calories from Saturated Fat | 2.09 | Pantothenic Acid | 0.38 mg | 8% | |
| Calories from Trans Fat | 0.2 | Vitamin C | 0.00 mg | 0 | |
| Cholesterol | 53.30 mg | Vitamin A International Units (IU) | 73.71 IU | ||
| Water: | 78.22 g | Vitamin A mcg Retinol Activity Equivalents (RAE) | 24.95 mcg (RAE) | 3% | |
| Vitamin A mcg Retinol Equivalents (RE) | 0.00 mcg (RE) | ||||
| Retinol mcg Retinol Equivalents (RE) | 24.95 mcg (RE) | ||||
| Carotenoid mcg Retinol Equivalents (RE) | 24.95 mcg (RE) | ||||
| Vitamin D International Units (IU) | 92.99 IU | 23% | |||
| Vitamin D mcg | 2.27 mcg | ||||
| Vitamin E | |||||
| Vitamin E mg Alpha-Tocopherol Equivalents (ATE) | 0.33 mg (ATE) | 2% | |||
| Vitamin E International Units (IU) | 0.49 IU | ||||
| Vitamin E mg | 0.33 mg | ||||
| Vitamin K | 0.11 mcg | 0 |
Minerals:
| Nutrient | amount | DRI/DV% |
|---|---|---|
| Boron | -- mcg | |
| Calcium | 4.54 mg | 0 |
| Chloride | -- mg | |
| Chromium | -- mcg | -- |
| Copper | 0.05 mg | 6 |
| Fluoride | -- mg | -- |
| Iodine | 23.00 mcg | 15 |
| Iron | 1.04 mg | 6 |
| Magnesium | 47.63 mg | 11 |
| Manganese | 0.01 mg | 0 |
| Molybdenum | 3.86 mcg | 9 |
| Phosphorus | 377.62 mg | 54 |
| Potassium | 597.61 mg | 13 |
| Selenium | 122.70 mcg | 223 |
| Sodium | 61.23 mg | 4 |
| Zinc | 0.51 mg | 5 |
Fatty Acids and Amino Acids:
| Nutrient | Amount | DRI/DV % | Nutrient | Amount | DRI/DV% |
|---|---|---|---|---|---|
| Omega-3 Fatty Acids | 0.14 g | 6 | Alanine | 1.92 g | |
| Omega-6 Fatty Acids | 0.05 g | Arginine | 1.89 g | ||
| Monounsaturated Fats | Aspartic Acid | 3.24 g | |||
| 14:1 Myristoleic | 0.00 g | Cysteine | 0.34 g | ||
| 15:1 Pentadecenoic | 0.00 g | Glutamic Acid | 4.73 g | ||
| 16:1 Palmitol | 0.02 g | Glycine | 1.52 g | ||
| 17:1 Heptadecenoic | 0.00 g | Histidine | 0.93 g | ||
| 18:1 Oleic | 0.11 g | Isoleucine | 1.46 g | ||
| 20:1 Eicosenoic | 0.01 g | Leucine | 2.57 g | ||
| 22:1 Erucic | 0.00 g | Lysine | 2.91 g | ||
| 24:1 Nervonic | 0.01 g | Methionine | 0.94 g | ||
| Polyunsaturated Fatty Acids | Phenylalanine | 1.24 g | |||
| 18:2 Linoleic | 0.03 g | Proline | 1.12 g | ||
| 18:2 Conjugated Linoleic (CLA) | -- g | Serine | 1.29 g | ||
| 18:3 Linolenic | 0.00 g | Threonine | 1.39 g | ||
| 18:4 Stearidonic | 0.01 g | Tryptophan | 0.35 g | ||
| 20:3 Eicosatrienoic | 0.00 g | Tyrosine | 1.07 g | ||
| 20:4 Arachidonic | 0.02 g | Valine | 1.63 g | ||
| 20:5 Eicosapentaenoic (EPA) | 0.02 g | ||||
| 22:5 Docosapentaenoic (DPA) | 0.01 g | ||||
| 22:6 Docosahexaenoic (DHA) | 0.12 g | ||||
| Saturated Fatty Acids | |||||
| 4:0 Butyric | 0.00 g | ||||
| 6:0 Caproic | 0.00 g | ||||
| 8:0 Caprylic | 0.00 g | ||||
| 10:0 Capric | 0.00 g | ||||
| 12:0 Lauric | 0.00 g | ||||
| 14:0 Myristic | 0.01 g | ||||
| 15:0 Pentadecanoic | 0.00 g | ||||
| 16:0 Palmitic | 0.14 g | ||||
| 17:0 Margaric | 0.01 g | ||||
| 18:0 Stearic | 0.06 g | ||||
| 20:0 Arachidic | 0.00 g | ||||
| 22:0 Behenate | 0.00 g | ||||
| 24:0 Lignoceric | 0.00 g |
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