Tuna

By Alyssa Morlacci

Updated on 26. Jul. 2020

Tuna is packed with protein and heart-healthy fatty acids, making it one of the healthiest ingredients around.

Tuna fish...

...is heart-healthy.
The omega-3 fatty acids abundant in tuna have been proven to protect against vasoconstriction and high cholesterol levels. Tuna contains the same amount of fatty acids whether it is canned or fresh.
...is a good source of iron.
Tuna contains 1 milligram of iron per 100 gram serving, much more than other meats like poultry.
...is rich in protein.
Tuna is packed with valuable protein, containing around 20 grams per 100 gram serving.
...is jam-packed with vitamins.
Fresh tuna contains an incredible 450 micrograms of vitamin A per 100 gram serving, more than almost any other meat or fish. Canned tuna contains a bit less vitamin A, but still provides a substantial portion at 370 micrograms per 100 gram serving. Vitamin A supports eye and skin health, among other things.
...powers the brain.
The polyunsaturated fatty acids in tuna help lubricate neurotransmitters and nerve cells that connect to the brain, helping improve concentration and recall.
...can contain harmful substances.
The healthy fats in tuna often have a disadvantage: they can be depositories of harmful substances such as environmental toxins. Experts therefore recommend not eating tuna daily and only buying organic variety, which are raised with less toxins.
...is threatened with extinction.
Due to overfishing, tuna is at threat of extinction. Therefore make sure not to eat it too often, and to procure it from environmentally-conscious brands and sources when you can.