Tuna: benefits for the body, calorie content and possible contraindications

Dietary properties:

How many calories are in tuna, what dietary properties it has, all this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

So here it is:

In the seas of the tropics and subtropics there is a huge fish - tuna, which is one of the largest representatives of the mackerel family.

The meat of this fish has truly extraordinary taste, for which culinary experts have dubbed it “veal of the sea.”

Researchers from the Netherlands have proven through experiments that regular inclusion of this fish in the diet (at least 30 grams per day), due to its high content of the Omega-3 fat complex, halves the likelihood of developing cardiovascular diseases. It is a rich source of various microelements necessary for humans (for example, phosphorus, selenium, calcium, magnesium, iron), as well as vitamins and essential amino acids.

Eating this fish helps strengthen the immune system, helping the active synthesis of antibodies and reducing the risk of allergic reactions, it is useful for the rapid elimination of inflammatory processes, and can serve for the prevention of cancer. Tuna will also be useful for patients during treatment of cancer; it improves vision, protects us from depression and helps reduce pain from arthritis and arthrosis.

Nutritional value, calorie content of tuna in its own juice

Tuna is considered the most sought after and expensive fish in the world. The recognized “king of all fish” contains all the essential amino acids necessary for the human body, 11 micro- and 7 macroelements, omega-3 and 9 fats, vitamins D (45%), A, PP (70%), E, as well as group B (B6 - 17.5%, B12 - 99.7%). This same fish is the leader among its fellow fish in the content of cobalt, iodine and chromium.

The calorie content of tuna cooked in its own juice depends on the ingredients of the dish and the method of canning.

The nutritional value, main elements of the chemical composition and calorie content of tuna are given in the table based on 100 g of edible part:

The name “Tuna” unites a large group of fish belonging to the Mackerel family, so there are minor changes in composition depending on the type, raw or canned state. However, with all possible adjustments, the high nutritional and taste properties of valuable commercial fish remain unchanged.

At the same time, according to the given figures, the canned product is practically in no way inferior to a freshly caught predator.

Tuna meat has impressive properties on the human body:

• sodium and potassium content helps maintain fluid balance in the body and prevents the risk of developing kidney disease;
• eating fish meat rich in iron prevents the development of iron deficiency anemia, in which the blood is not able to adequately oxygenate the limbs of the body and vital organs;
• tuna is a true source of iron and B vitamins, which ensure the formation of red blood cells;
• Zinc, manganese and vitamin C, present in fish meat, are considered natural antioxidants, protecting the body from free radicals. A rare element such as selenium takes an active part in strengthening the immune system. Its content in certain types of tuna reaches 200% when consuming just one serving of the product;
• a large amount of omega-3 fatty acids helps lower blood pressure and has a positive effect on the healthy state of the cardiovascular system;
• The antioxidant properties of tuna are effective in preventing certain types of cancer;
• Fish meat, rich in protein and nutrients with a small amount of fat, is recognized as low in calories. The presence of omega-3 stimulates the production of a peptide hormone (leptin), which acts on the hypothalamus, reducing the desire to eat. It is this chain that occurs inside the body that helps get rid of overeating, burn fat deposits, and ultimately cope with excess weight.

Tuna in its own juice (calorie content in this case does not play a decisive role), consumed in accordance with the established rules, has a therapeutic effect.

For example:

• improves eye and brain function;
• stabilizes blood pressure;
• strengthens the immune system;
• removes toxins from the liver;
• reduces the risk of heart disease and possible complications;
• improves metabolism;
• acts as a natural antidepressant;
• is a strong anti-inflammatory agent.

Tuna meat is especially useful for people who are overweight or who want to constantly monitor the beauty of their figure. The programs developed by specialists are based on the minimum amount of calories entering the body, which helps to activate metabolism. It is imperative to take into account that the tuna diet is effective only if its requirements are strictly followed.

Recipe? Recipe!

How to cook this fish at home? Here is one of the recipes:

Tuna in tomato:

Products:

• Tuna -1 kg.
• Onions - 2 pieces
• Tomatoes -1 kg.
• Garlic - 2 cloves
• Wine (white) – ½ glass
• Oil, salt and pepper - to taste
• Breadcrumbs, parsley - also to taste

The fish is cleaned of bones and skin, salted and peppered. Then roll in flour and fry. Separately, lightly fry the chopped onion and garlic (in olive oil), and then add the tomatoes and simmer everything together until a thick mass is obtained. The resulting mass is wiped in a colander, salt, sugar, wine and spices are added to it - to your taste. This will give us the sauce.

Place the finished sauce on a heat-resistant tray, place pieces of fried tuna on top of the sauce, sprinkle everything on top with breadcrumbs and parsley and place the tray in the oven until browned. The fish is served on the table in the same tray.

Fresh (raw) tuna fillet: calorie content per 100 grams, nutritional value, vitamins, minerals

The calorie content of fresh tuna fillet per 100 grams is 141.8 kcal. 100 g of fish contains:

• proteins – 24.9 g;
• fats – 4.7 g;
• carbohydrates – 0 g.

Read: Calorie content of white cabbage pancakes

The composition of 100 g of fresh tuna includes the following vitamins and minerals (in brackets, % of substances from the daily value of an adult):

• A (2.3);
• B1 (19);
• B2 (13);
• B4 (13);
• B5 (22);
• B6 (39);
• B9 (1.5);
• B12 (321);
• D (58);
• E (1.4);
• RR (79);
• potassium (14);
• calcium (3.1);
• magnesium (7.7);
• sodium (5.9);
• phosphorus (36);
• chlorine (7.1);
• iron (5.7);
• iodine (34);
• cobalt (408);
• manganese (6.6);
• copper (10);
• molybdenum (5.8);
• selenium (68);
• fluorine (2.6);
• chromium (184);
• zinc (5.9).

What are the benefits of tuna for weight loss?

First of all, I would really like to note that eating this fish for dietary purposes is an excellent way to lose extra pounds without losing muscle mass. The fact is that in the process of losing weight it is very important not to completely lose fat in the diet, otherwise the body will not burn its own fat on the internal organs. Another thing is that during the diet you need to consume the right fats, which will stimulate the burning of internal excess reserves.

Tuna goes best with fruit vegetables (tomatoes, cucumbers, bell peppers) and leafy vegetables (lettuce, iceberg, Chinese cabbage). An excellent addition to the salad can be onions, a stalk of celery, green peas, corn, basil sprigs and pine nuts.

One condition is that diet dishes should not be seasoned with mayonnaise, even low-calorie ones; it is best to sprinkle them with lemon juice and pour a little olive oil over them. Only with this approach to nutrition will your figure soon become slim, your skin will become elastic, and your nervous system will be in perfect order.

Boiled tuna: calorie content per 100 grams, bju

Calorie content of boiled tuna per 100 grams is 152.2 kcal. 100 g of boiled fish contains:

• proteins – 26.7 g;
• fats – 5 g;
• carbohydrates – 0 g.

Read: Camelina mushrooms: calorie content

The composition of 100 g of boiled tuna includes the following vitamins and minerals (in brackets, % of substances from the daily value of an adult):

• A (1.8);
• B1 (13);
• B2 (9.3);
• B6 (47);
• B9 (1.8);
• E (1.6);
• RR (94);
• potassium (8.5);
• calcium (2.4);
• magnesium (3.7);
• sodium (2.8);
• phosphorus (26);
• chlorine (8.5);
• iron (5.1);
• iodine (41);
• cobalt (487);
• manganese (7.9);
• copper (12);
• molybdenum (7);
• chromium (219);
• zinc (7.1).

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Comments (1)

1. LaskaS Writes, First of all, I would like to note that eating tuna for dietary purposes is a good way to get rid of excess weight without losing muscle mass. The fact is that when losing weight, it is very important not to completely exclude fats from the diet. Otherwise, our body will not break down its own fat in internal organs. But while adhering to a diet, you should consume the “right” fats, which will help burn excess internal reserves.

Safety, possible harm

In certain cases, eating tuna can be harmful to health. Some of the most common side effects include:

1. Heavy metal poisoning. Fish meat can accumulate many substances, especially mercury. However, tuna has low levels of mercury compared to other types of fish, and poisoning can only occur with extremely excessive consumption (more than 20 kg of fish per week). In addition, tuna can accumulate dioxins, biphenyls and other carcinogens in its body. Their presence in meat may be due to unfavorable environmental conditions in the catching region. Poisoning with these substances is especially dangerous for pregnant women.
2. Infestation with parasites. If tuna is cooked incorrectly, a number of helminths may enter the body and diseases such as opisthorchiasis, anisakiasis and others may appear.
3. Allergic reactions. They are rare and are explained by the body’s sensitization to tuna proteins. They can manifest themselves in different ways: from banal skin itching to anaphylaxis.

You should be smart about including tuna in your menu to avoid poisoning and parasite infection. It is equally important to consider the possibility of developing allergies and other contraindications.

Grilled tuna: calorie content per 100 grams, bju

Calorie content of grilled tuna per 100 grams is 200.9 kcal. 100 g of dish contains:

• proteins – 19.6 g;
• fats – 13.7 g;
• carbohydrates – 0 g.

The composition of 100 g of grilled tuna includes the following vitamins and minerals (in brackets, % of substances from the daily value of an adult):

• A (2.4);
• B1 (8.7);
• B2 (7.4);
• B4 (15);
• B5 (6.5);
• B6 (51);
• B12 (77);
• D (20);
• E (1.9);
• RR (108);
• potassium (21);
• magnesium (10);
• sodium (4.1);
• phosphorus (41);
• iron (5);
• copper (4.2);
• selenium (193);
• zinc (3.7).

Salad with canned egg and tuna: calorie content per 100 grams, bju

Calorie content of salad with canned tuna and egg per 100 grams is 72 kcal. 100 g of dish contains:

• proteins – 6.2 g;
• fats – 4 g;
• carbohydrates – 2.7 g.

Salad ingredients:

• canned tuna – 1 can;
• lettuce leaves;
• 1 medium sized tomato;
• 2 chicken eggs;
• lemon juice, salt, ground black pepper to taste;
• 2 tablespoons vegetable oil for dressing.

Cooking steps:

• hard boil 2 chicken eggs;
• finely chop the lettuce leaves. Place them on a plate;
• Cut the tomato into cubes, not too small;
• put tomatoes, mashed tuna on the salad (mash the tuna until you get small pieces, remembering to drain the liquid), diced eggs;
• sprinkle the salad with lemon juice, pepper, and salt to taste;
• add vegetable oil for dressing.