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Tuna Nutrition Facts and Health Benefits – Low Calorie Recipes Too!

By Rob Poulos...

Whether you like your fish canned or fresh, the health benefits of tuna cannot be denied or underestimated. As one of the mostly widely eaten fish in North America, many people have only recently begun to discover the wonder of tuna nutrition facts.

Taking advantage of the health benefits of tuna is easy for any budget thanks to the inexpensive canned variety. But fresh and sushi grade tuna will provide you with even more health benefits without the canned fish smell!

About Tuna

Basic nutrition facts for tuna are quite appealing to anyone, but especially to those of us interested in fat burning. With just 191 calories per can and 180 calories per 6 ounce tuna steak, both types of tuna are figure friendly.

When it comes to fat burning, both canned and fresh tuna give you an average of 41 grams of protein. With very little fat, you can see why there are so many health benefits associated with tuna. Now let’s see what else tuna nutrition facts hold in store.

If you think tuna couldn’t possibly have that many nutrients, think again; tuna provides you with more than 80% of your daily value of vitamin B12 and nearly 30% of vitamin B6, and that’s just for starters! You’ll get more than 100% of your daily value on niacin, as well as small doses of vitamins A and E.

Tuna, as a protein is packed with tons of minerals including large amounts of iron, magnesium, phosphorus, potassium and selenium just to name a few. You will also get small amounts of magnesium and manganese in just one can or a 6-ounce tuna steak.

With just a total of 2% fat, you can see why tuna is considered a fat burning powerhouse. But what health benefits are derived from these vitamins and minerals?

Health Benefits of Tuna

Tuna is a great source of omega-3 fatty acids, 464 mg per serving to be exact, which promotes heart health by reducing erratic heartbeats, lowering your risk of heart attacks and blood clots. Reducing blood clots has an added bonus of preventing and reducing risk of stroke.

A major health benefit of tuna, thanks to 190% (DV) of selenium is to flush toxins out of the liver. This promotes overall good health, which is a key factor in successful and ongoing fat loss.

One of the health benefits of tuna that should be of great interest to all in need of fat loss is preventing and controlling high blood pressure. Thanks to the omega-3 and polyunsaturated fatty acids, tuna is a great way to control hypertension as well as prevent it for those at risk.

These health benefits will allow you to maintain good health so that your fat burning abilities operate at an optimal level all day long.

Now let’s see creative ways to make tuna a regular part of your diet.

Low Calorie Tuna Recipes

Tuna Sammy: Toss 1 can of tuna with 1 thinly sliced shallot and the juice of ½ lemon. Season with salt and pepper. Serve inside whole wheat pita pocket with 2 slices of avocado. Makes 2 sandwiches, 268 calories per sandwich.

Herbed Tuna: Finely chop 2 teaspoons each thyme, rosemary, garlic, basil and oregano and toss together. Season tuna steak with salt and pepper, then rub herbs on each side of fish liberally. Grill or bake for 8 minutes or until fish reaches desired doneness. Makes 1 serving, 199 calories per serving. Serve along side steamed or roasted vegetables for a well-balanced, fat burning meal.

See how easy it is to take advantage of the health benefits of tuna without spending all evening in the kitchen? Kick-start your fat burning process with a weekly dose of tuna!

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1 Comment Add yours

  1. marla

    I use 2 cans of tuna and add

    kale
    spinach
    parsley
    red pepper
    grated carrots
    celery
    cucumber
    little bit of chopped onion
    shallots
    finely cut dill pickle

    and then I sprinkle with a little onion powder
    and last but not least, I put some Grapseed vegenaise
    This is so Healthy, and you will feel full for hours..caution..it’s addictive..yummy!!!!

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