does tuna have vitamin c

Does Tuna Have Vitamin C?
Tuna is one of the most popular types of fish consumed around the world. Rich in protein, omega-3 fatty acids and various minerals, tuna can be a nutritious addition to the diet. However, there has been some debate around whether tuna contains vitamin C. This article will take an in-depth look at the vitamin C content of different tuna varieties.

What Is Vitamin C?Before examining tuna’s vitamin C content, it helps to understand precisely what this vitamin is Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that plays several important roles in the body (1). As an antioxidant, vitamin C helps protect cells from damage caused by free radicals. It is also necessary for the growth, development and repair of tissues throughout the body (2) Vitamin C aids in the production of collagen, supports immune function, helps the body absorb iron, and has a range of other functions (3).

The current recommended daily intake for vitamin C is 75 mg for women and 90 mg for men. This vitamin is abundant in many fruits and vegetables, including oranges, grapefruit, kiwi, strawberries, spinach and broccoli (4). A deficiency in vitamin C can lead to scurvy, which causes symptoms like bleeding gums, bruising easily and joint pain.

Does Tuna Contain Vitamin C?The majority of tuna fish contain either no or only trace amounts of vitamin C. Here is a closer look at the vitamin C content or lack thereof in different tuna varieties

• Albacore tuna – No vitamin C (5)
• Bigeye tuna – No vitamin C (6)
• Bluefin tuna – No vitamin C (7)
• Skipjack tuna – No vitamin C (8)
• Yellowfin tuna – No vitamin C (9)
• Light canned tuna – No vitamin C (10)
• White canned tuna – No vitamin C (11)

As these nutrient profiles show, most types of tuna are completely devoid of vitamin C. While tuna contains a wealth of important nutrients, vitamin C is not one of them.

Why Doesn’t Tuna Contain Vitamin C?Unlike fruits, vegetables and some animal products fish are not a source of vitamin C. The reason most fish lack vitamin C relates to their physiology and dietary habits.

Vitamin C is a water-soluble vitamin, meaning it dissolves in water. Fish reside in water and do not have a biological need to synthesize or retain vitamin C like humans do. Any vitamin C consumed by fish would be excreted rather than stored in tissues (12).

The natural diets of fish also provide little to no vitamin C. Carnivorous fish like tuna feed on other fish, crustaceans and marine animals that, similarly, do not contain or produce vitamin C. Herbivorous fish that eat algae and plants have higher vitamin C requirements and amounts in their tissues (13).

Can You Get Enough Vitamin C By Eating Tuna?
Eating tuna, or any type of fish, as your only source of vitamin C would lead to a deficiency over time. The recommended daily values for vitamin C are 75-90 mg per day for adults. As tuna contains no vitamin C, it would be impossible to meet vitamin C needs without eating other vitamin C-rich foods.

To get adequate vitamin C from your diet, emphasize vitamin C-containing foods like:

• Citrus fruits: Oranges, grapefruits, lemons
• Tropical fruits: Kiwi, papaya, mango
• Berries: Strawberries, blueberries, raspberries
• Tomatoes and tomato juice
• Broccoli, spinach and other leafy greens
• Bell peppers
• Potatoes
• Some fortified fruit juices and cereals

Ideally, aim to consume vitamin C-rich foods with meals and snacks throughout the day. Vitamin C is not stored in the body long-term, so regular daily intake is important (14).

While tuna can fit into a healthy diet and provides nutrition benefits, it should be accompanied by other foods to ensure adequate vitamin C intake. A tuna salad mixed with vegetables, a tuna sandwich with tomato slices, or citrus salsa paired with grilled tuna steak are all examples of vitamin C-containing meals that incorporate tuna.

Health Benefits of Consuming Tuna and Vitamin C Together
Eating tuna fish and vitamin C-rich foods as part of the same meal can offer certain synergistic health perks. Here are some of the evidence-based benefits:

Improved Iron Absorption
Vitamin C enhances the absorption of non-heme iron from plant foods. Tuna provides a highly bioavailable source of heme iron that is better absorbed. Pairing tuna with vitamin C-rich vegetables, fruits or potatoes in a meal amplifies overall iron absorption from the meal (15).

Immune Support
Tuna is a source of selenium, niacin and vitamin B12, which all play roles in immune health. Vitamin C also supports immune cell function. Together, these nutrients found in tuna and vitamin C foods help fortify the immune system (16).

Cardiovascular Protection
Both vitamin C and omega-3 fatty acids from tuna fish help reduce inflammation, oxidative stress and risk factors for heart disease (17).

Skin, Hair and Nail Health
Vitamin C contributes to collagen production, which helps maintain healthy skin and hair. Selenium from tuna also benefits skin. Together, these nutrients support beauty from within (18).

Antioxidant Protection
As an antioxidant, vitamin C neutralizes cell-damaging free radicals throughout the body. Selenium and omega-3 fatty acids in tuna also have antioxidant properties. Consuming tuna with vitamin C provides broad antioxidant effects (19).

Is Canned Tuna Fortified With Vitamin C?
Unlike fresh tuna, some canned tuna products contain added or fortified vitamin C. Manufacturers may fortify canned tuna with vitamin C to help compensate for the vitamin loss that can occur during the canning process.

For instance, a 3-ounce (85 gram) can of light tuna canned in water provides 20% of the DV for vitamin C. This represents 15 mg of vitamin C that has been added during manufacturing (10).

On the other hand, white albacore tuna canned in water contains no vitamin C according to nutritional databases (11). However, some brands may voluntarily fortify albacore tuna products with vitamin C as well.

Always check the Nutrition Facts label when purchasing canned tuna. While tuna itself does not contain vitamin C, the canned variety you choose may provide some of this nutrient through fortification.

How to Get Enough Vitamin C
To meet daily vitamin C needs, regularly consume a variety of vitamin C foods. Citrus fruits, tropical fruits, cruciferous vegetables, leafy greens and potatoes are the best sources. Pair these vitamin C-containing foods with tuna dishes to maximize nutrient intake. Select fortified canned tuna products to receive an extra vitamin C boost.

While tuna is highly nutritious, it does not provide vitamin C. For adequate vitamin C intake, be sure to include ample amounts of plant foods with high vitamin C content in your diet. Eating vitamin C foods alongside tuna offers enhanced nutrition and health benefits.