by Ann Major

Created on: October 08, 2010   Last Updated: May 23, 2011

Tuna is a popular fish found abundantly in the warm waters of the Atlantic, Pacific and Indian Oceans, and enjoyed by many all over the world.  Besides its popularity and easy availability, tuna boasts a powerhouse of nutrients and many health benefits.  It is renowned for  high protein content, Omega 3 fatty acids, Vitamin D, selenium; with adequate amounts of B1,3,6; plus three important minerals: potassium, magnesium, and phosphorous.

Protein:

Protein is a food component important as building blocks for the entire body matrix.  When broken down into smaller parts called amino acids, protein combines with other nutrients to make and repair muscles; create healthy hair, skin, and nails; plus provide a storehouse of energy when needed.  Eating a 6-ounce can of tuna provides one-third of the daily protein requirement.  It is low in fat,  carbohydrate and caloric content.  Eating tuna on a regular basis is ideal for people wanting to lose weight or for diabetics on a low carb diet.

Vitamin D:

This is a fat soluble vitamin ( dissolves in fat and not water) that can be made in the skin when exposed to natural sunlight in the form of Vitamin D3.  As there are five different kinds of Vitamin D, D2 can be derived from fortified foods such as milk, dairy products, and ready-to-eat cereals.  Tuna, being a good source of Vitamin D, provides nutrients that help regulate blood calcium/phosphorous levels, which in turn build strong bones and prevent bone diseases.  As well, the presence of Vitamin D can help prevent some cancers, and onset diabetes.

Selenium:

Selenium is a trace mineral where only small amounts are needed for general good health.  Nuts, meats, sea foods, and especially tuna are good providers of selenium.  Selenium helps boost one's immune system as it is a component of a powerful antioxidant called "glutathione peroxidase" ; critical for liver health and function, promotes detoxification, and helps prevent cancer and heart disease.

As well, selenium works in conjunction with Vitamin E, another important antioxidant that  works against free radicals which damage  body cells and tissues through the process of oxidization.  By helping combat free radicals, selenium helps prevent cancer and heart disease.  It  is also believed selenium can help prevent harmful effects of mercury exposure; eating 3 ounces of tuna can provide 95% of the daily requirement for selenium.

Essential

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