61 Health Benefits of Tuna

It is undeniable that the benefits of tuna for health are numerous considering the nutritional content contained in it is very large. As an archipelagic country, Indonesia has various types of marine products such as tuna which should be enjoyed by the entire population in Indonesia.

tuna fishTuna content :

  • Calories
  • Protein & Amino Acid
  • Carbohydrate
  • Vitamin
  • Fats & Minerals

Benefits of Tuna Nutritional Content

Look at 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%)
  • Pantothenic acid 0.3mg (3%)
  • choline 45.1 mg
  • Betaine 4,2mg

Protein 39,3g (79%)

  • Tryptophan 440mg
  • Threonine 1722mg
  • Isoleusin 1810mg
  • Leusin 3192mg
  • Lisin 3608mg
  • Methionine 1163mg
  • Sistin 420mg
  • Fenilalanin 1534mg
  • Tyrosine 1326mg
  • Valin 2024mg
  • Arginine 2351mg
  • Histidine 1156mg
  • Alanine 2376m
  • Asam aspartate 4023mg
  • Glutamic acid 5864mg
  • Glycine 1885mg
  • Proline 1389mg
  • Serine 1603mg


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

Rating: KJ (kilo joules)


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

Benefits of Tuna

The benefits of tuna for health are at least very vital and at least tuna has 10 very good health benefits

1. Source of Body Protein
When we talk about protein, what we imagine in our brains might be meat and eggs, but it turns out that tuna also has a fairly high protein content. This protein content is good to help help keep muscles strong. Protein is also good for blood, skin, hair and nails.

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2. Prevent Stroke
Tuna can help you avoid the risk of having a stroke. A recent study showed that adults who consumed 1-4 servings of fish as part of their diet had a 27 percent lower risk of ischemic stroke. Five or more servings of fish per week reduces the risk of stroke by 30 percent.

3. High Blood Pressure
Tuna has omega-3 fatty acids that 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 don’t already have high blood pressure get a sizeable effect from omega-3 fatty acids. Benefits of salmon or other fish that contain omega 3 fatty acids are also the same, namely for high blood pressure.

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

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5. Good for Heart Health
A measure of the heart rate function known as heart rate variability (HRV), can be increased by eating 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 that can be fatal.

6. Reduces Prevent Obesity
Another benefit of the 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 obesity.

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 counteract the increased risk of heart disease, especially when you often consume foods high in saturated fat and cholesterol levels.

8. The Body’s 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 that is integral to fighting disease and infection.

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

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

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

Behind benefits of seafood which is quite good for our bodies, there is one thing we must pay attention to, namely the mercury content. Although the benefits of tuna for health are quite a lot, it turns out that 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 live, we can say that polluted sea water where the tuna lives will be very dangerous for the development of the fetus and baby. Mercury content has a major impact on fetal abnormalities that are being conceived, which means it is very dangerous.

Tips for Choosing Tuna

Tuna containing mercury or contaminated has different physical characteristics according to the mercury content. Tuna that has a yellow physical appearance has a lower mercury content than white or albacore tuna. Pregnant women are advised not to consume more than 6 ounces of ‘white’ tuna per week.

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

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