Tuna: Complete Vitamin Profile

Tuna ‐ Vitamin Information

Vitamins Found Inside of Tuna

Tuna, a popular fish often caught and eaten by human populations around the world, contains multiple vitamins that are essential for both physical health and proper development. Each tuna species varies somewhat in its nutritional content, but these nutrients generally include thiamin, riboflavin, niacin, vitamin B6, folate, magnesium, phosphorus, potassium, calcium, selenium, and vitamins A, D, E, and K. This article will discuss each of these vitamins, their various roles in the body, as well as how much may be found in each type of tuna.

Thiamin (vitamin B1) is found naturally in whole grains, fruits, vegetables, and meat products. In humans, it plays an important role in energy metabolism, assists in digestion and absorption of carbohydrates, and helps keep nerves functioning properly. The corresponding recommended daily value for adults is 1.2 mg per day and about 0.3-0.4 mg/100 g of raw tuna can provide roughly half of this amount.

Riboflavin (vitamin B2) functions largely similar to thiamin and is also necessary for proper metabolism as well as red blood cell production. Adequate intake of riboflavin is associated with improved vision, healthier skin, hair and nails, and enhanced reproductive capabilities. Adult males should receive approximately 1.3 mg/day while the average female requires 1.1 mg/day, which means consuming 100g of raw yellowfin tuna can offer roughly 15% of those needs.

Niacin – also known as Vitamin B3 - aids in digestive processes, cholesterol and glucose management, nervous system function, healthy skin and immunity, breakdown of fat deposits, and conversion of food into energy. The consumption of 100g of fresh cooked albacore tuna can provide roughly 14% of the adult recommended daily value of 18 mg.

Vitamin B6 – also referred to as pyridoxine – is required for enzyme activity in chemical transformation periods within the body, formation of antibodies for our immune systems to fight disease, brain function including mood regulation, and releasing glucose from stored sources so it can be used for energy. While having too little Vitamin B6 yields extreme fatigue and anxiety, the symptoms of having excess amounts are nausea, irritability, difficulty sleeping and loss of appetite. Therefore, vigilant tracking of one’s own intakes is highly advised. Yellowfin canned tuna offers 11.5% of the adult RDA of 1.3-1.7mg depending on age and gender.

Folate – also known as Vitamin B9 or folic acid – helps with tissue growth throughout the body, regulates DNA synthesis and repair, provides protection against heart disease, and ensures proper amino acids levels in the bloodstream. Similar precautionary measures regarding dosage apply here, especially during pregnancy where high doses are usually recommended; otherwise, 400 ?g/day of dietary folate is adequate. Eating dry weight varieties such as skipjack tuna can provide 16.7% of that requirement.

Magnesium is critical for cell signaling, nerve transmission, muscle functioning, DNA replication, metabolism, enzymatic reactions, bones stability among other things. Estimations show that the average recommended daily value for adults hypothetically range between 300-420mg/day, however being deficient in this mineral has been linked to neurological harm, cardiac troubles, and osteoporosis. Luckily, 50g of boneless bluefin tuna possesses 33.6mg of magnesium, presenting 8.1% of the previously mentioned values.

Phosphorus is primarily involved in energy production, strength building, maintenance of teeth and bones, filtering internal toxins, regulating pH balance and hormone secretion, transportation and utilization of oxygen, etc. A total of 694mg/day constitutes enough phosphorus for the desired biochemical effects, regardless of gender and age differences. Fortunately, 10oz. portioning of pink canned tuna equates to approximately 200g when drained, offering 25.8% of the ideal RDA.

In addition to magnesium and phosphorus, several trace minerals have noticeable figures inside tuna flesh: potassium, calcium, selenium and sodium are some noteworthy examples. Potassium keeps electrolyte levels balanced and supports muscular contractions, heart rate regulator and strong bones creation whereas calcium gives us good dental hygiene, encourages nerve signals coordination, enhances neurotransmitter viability, accelerates fat burn and tenderizes cells via vitamin D assimilation. Both elements contribute 1 - 2 % out of entire intake recommendations according to Healthline. Moreover, selenium along with sodium promotes positive cardiovascular health and carry out metabolic activities while neutralizing negative systemic effects, respectively.

Finally, liquefied forms of tuna contain significantly fewer vitamins than their solid brethren due to transference issues; therefore concentrations of fat soluble vitamins, namely retinol (vitamin A), cholecalciferol (vitamin D), alpha-tocopherol (vitamin E) and phylloquinone (vitamin K) display small properties. However, they remain essential nonetheless. Vitamin A facilitates vision and maintains normal mucous membrane development, mainly interacting with retinoic acid receptors (RAR) located in numerous bacterial colonies and tissues of higher-order vertebrates. On the other hand, a combination of different factors integrated by cholecalciferol allows for better bone homeostasis, magnesium farming and parathyroid motor capability. At the same time, vitamin E fortifies fatty materials present amongst cellular membranes while simultaneously preserving mitochondria integrity; finally, vitamin K orchestrates blood clotting in an almost rhythmic fashion following injury related incidents. All four units possess identical relative volumes found in forms of skipjack tuna being 6.85IU, 0.09ug, 0.08mg and 0.071mcg, respectively.

To summarize, tuna possesses a wide variety of vitamins and minerals beneficial to the human body including thiamin, riboflavin, niacin, vitamin B6, folate, magnesium, phosphorus, potassium, calcium, selenium, and vitamins A, D, E, and K. Though exact quantities differ based on species, most types kinds would provide every single nutrient described above in considerable amounts, making them all excellent culinary choices for health conscious individuals. Regular strategic menu selection including usage of tuna can enhance general wellbeing drastically due to the substances contained within that particular product.