Tuna (Yellowfin, Fresh) Overview
Yellowfin tuna is an exceptional source of lean protein, omega-3 fatty acids, selenium, and vitamin B12. This fish provides complete nutrition for muscle building, heart health, and energy production with minimal fat. Yellowfin tuna has moderate mercury levels - safe for most adults in moderation while providing superior nutrition.
Why Tuna (Yellowfin, Fresh) Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Tuna (Yellowfin, Fresh) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 111 | — |
| Protein | 24.8g | 50% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 1g | 1% |
| vitaminB12 | 2.2mcg | % |
| vitaminB6 | 0.5mg | % |
| vitaminB3 | 11.3mg | % |
| selenium | 92mcg | % |
| phosphorus | 239mg | % |
Key Nutrients in Tuna (Yellowfin, Fresh) for Brain Health
Omega3
280gSupports brain health by providing essential omega3
VitaminB12
2.2mcgSupports brain health by providing essential vitaminb12
Best Ways to Eat Tuna (Yellowfin, Fresh) for Brain Health
- Sear rare for tuna steaks
- Make poke bowls with raw tuna
- Grill with sesame crust
- Add to salads for protein
- Make tuna tartare as appetizer
- Use canned tuna for convenient protein
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Tuna (Yellowfin, Fresh) Health Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
- Very low in fat (only 1g per serving)
- Supports muscle building and recovery
- May reduce inflammation and heart disease risk
Important Considerations
- Contains mercury - limit to 2-3 servings per week
- Pregnant women should choose light tuna over albacore
- Fish allergy relatively common
- High in purines - may trigger gout
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