The fish on our table still land too rarely. However, it is true that our knowledge about their pro-health impact is getting richer. We are slowly becoming aware of the importance of their presence in our diet, and we are beginning to appreciate their taste. There is no denying that among the whole, so diverse, fish palette, which we have to choose, the tuna is the undisputed leader in terms of the frequency of choice. Lands in our salads, on sandwiches, but also as a healthy snack between meals. So let’s check what values ​​we provide to our body by eating this fish.

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 Tuna – basic information

Tuna is a generic name, referring to over a dozen species of fish. The best known (and also the most expensive!) And appreciated by fish lovers is bluefin tuna – the largest-size species and weight over 700 kg. In addition to it, economically important and caught on a large scale is also bonito tuna (called striped) or tuna called albacor – white and yellowfin.

Tuna belongs to predatory fish. He is one of the fastest swimmers, and is able to take long journeys to get food.

Thanks to the tasty, delicate taste, he conquered our palates. An unquestionable advantage is also its versatility – tuna works great as an addition or the basis of many dishes. Thanks to this, it often lands on our tables.

What sits in tuna, or about nutrients

The taste qualities of tuna are the undeniable advantage of this fish, but this is not the only quality that has earned him recognition. In times of growing nutritional awareness, he was also recognized for his rich nutritional properties.

Among the most valuable ingredients contained in the meat of this fish should be mentioned

– wholesome protein, thanks to which tuna became very popular in the diet of athletes, it is well-absorbed, and in 100g fish its content is estimated at about 22 g;

– omega-3 fatty acids, in which tuna as sea fish abounds – these acids have extraordinary pro-health properties, and we are responsible for delivering them ourselves, the body is unable to produce them, which is why our diet plays a key role here;

– vitamins, including B vitamins (B2, B6, B12), as well as vitamin PP – niacin and vitamins A and D;

– minerals calcium, iron, phosphorus as well as potassium, while low sodium – this relationship plays an important role in controlling blood pressure.

Tuna and its impact on health
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The richness and diversity of nutrients contained in the meat of tuna makes it show pro-health activity on several levels

– cares for the health of the heart and circulatory system, and thanks to the omega 3 fatty acids – they play an important role in the prevention of many diseases of strokes or heart attacks;

– reduces blood pressure due to the relatively high content of potassium and low sodium;

– helps control weight – as a low-calorie and low-fat fish works well in the diet of athletes and people on reducing diets;

– affects the skeletal system due to calcium and phosphorus content;

– it positively affects the condition of our skin through the vitamin PP contained in meat.


Despite such a rich palette of benefits from eating tuna, as always it is worth keeping common sense and moderation.

For this reason, the following tips may be useful

– to take full advantage of the benefits of tuna, it is best to buy it in unprocessed form and prepare it at home;

– when deciding to buy tuna in a can, choose the one in your own sauce, not in oil or sauces, which will have a much higher content of calories, fat and other substances harmful to health;

– it is better to abandon the so-called salad tuna in a finely divided form, which encourages us with a favorable price and the possibility of consumption immediately after opening; unfortunately, the fragmented form uses much inferior quality parts of the fish, devoid of these nutritional values;
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– it is not without reason that you can find information about the mercury contained in the meat of tuna, which is actually true, but also applies to many other types of fish; in order for it to have no effect on our health, we should consume this fish in reasonable amounts – once a week, it enriches our diet, and by the way does not do any harm.

Tuna is undoubtedly health on the plate. Unfortunately, we live in a time when even extremely healthy products are fraught with disadvantages. And although the tuna brings numerous benefits to our body, you can not go to extremes. Let it become a diversification of our diet, not its basis. Consumed several times a month will become an unquestionable advantage of our diet and supplementing the diet with valuable nutrients. As with most food products, the principle of moderation also works here.

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