Nicknamed “the steak of the sea”, tuna is the fish packed with the most proteins averaging 30 grams per 100 grams, compared to 20–25 grams for meat.

Tuna is a lean fish that contains less than 2% fat. Its firm texture and ability to leave people satiated once consumed are in high demand from those watching their weight. But other than being a fish for ‘slimming’, tuna also provides a host of nutritional benefits that contribute to the body’s essential functions.

Benefits of tuna proteins

Eating 100 grams of tuna meets half of your daily protein intake (60 grams/day on average). Not only is tuna great for muscles, but so much more.

It is a complete protein as it contains the nine amino acids essential for the human body, which the body cannot produce independently. These complete proteins contribute to the formation of proteins in our body that are present in our muscles, bones, skin, hair and nails.

Complete proteins also enable us to continue to have energy when carbohydrate reserves are depleted. More generally, they help regulate several of the body’s essential physiological processes, such as hormone production.

Benefits of tuna fats

Even though tuna is a lean fish with relatively little fat, the fats it does contain are sources of Omega-3 that are particularly high in DHA. After all, 100 grams of tuna provides 40% of your daily DHA needs, which is huge. DHA is vital for correct brain functions and cognitive functions in particular. But it also protects your heart and eyesight.

Benefits of tuna vitamins

The main vitamins contained in tuna are vitamin D, vitamin B3, and vitamin B12:

- Vitamin D allows our body to absorb calcium and strengthen our bones, teeth and cell tissues. It also contributes to good blood coagulation and nerve cell communication.

- Vitamin B3 reduces fatigue by building up energy metabolism and contributes to ensuring the nervous system and psychological functions work normally.

- Meanwhile, vitamin B12 is involved in a large number of the body’s key functions, stimulating in particular the immune system, nervous system, normal formation of red blood cells, physiological functions, and energy metabolism.

Benefits of tuna minerals

The main minerals provided by tuna are phosphorous and selenium:

- Of all the tinned fish, tinned tuna provides the most selenium: 100 grams of tuna provides 100% of your daily intake of this trace element. Selenium is an excellent antioxidant that protects our cells against infections and oxidative stress and stimulates our body’s defences.

- Meanwhile, phosphorous protects our bones, teeth and cell membranes while contributing to energy metabolism.

Recommendations

Tuna is a precious food for humankind as it is a source of many nutritional benefits. However, we must not overdo it, both for our health and the environment.

The French agency for food, environmental and occupational health & safety, ANSES, recommends eating fish twice a week: one oily fish, such as sardine or mackerel, and one lean fish, such as tuna. Additionally, pregnant or breastfeeding women, as well as babies and children under three years of age, should limit their consumption of tuna and any predatory fish such as bass, sea bream or monkfish as much as possible.

By observing these recommendations, you can take full advantage of the benefits of tuna to prevent nutritional deficiencies and stimulate the healthy growth of cells in adults and children (over three years old).

Discover our fantastic canned albacore tuna, which are exceptional products.

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Source: ANSES (French Agency for Food, Environmental and Occupational Health & Safety) and CIQUAL (French food quality database).