Lean, meaty fish with steak-like texture and mild flavor. 3oz cooked provides 25g protein, 1mg omega-3 EPA+DHA (lower than salmon but significant), 167% DV selenium, 43% DV niacin, 58% DV B6, 25% DV B12, and potassium. The selenium density (167% DV) makes fresh tuna one of the most selenium-rich foods in the database.
Fresh tuna steaks at seafood counters. Frozen ahi at Costco (best value). Canned light tuna (separate entry) is more affordable but lower selenium than fresh.
The selenium density at 167% DV per serving is the primary clinical value of fresh tuna for the APEX population. Selenium is required for: (1) thyroid hormone synthesis (selenoprotein iodothyronine deiodinase converts inactive T4 to active T3 — without adequate selenium, T4 → T3 conversion fails even with normal iodine intake); (2) glutathione peroxidase synthesis (the primary antioxidant enzyme that protects cells from oxidative damage); (3) selenoprotein P (which transports selenium to the brain); (4) fertility in both sexes (spermatogenesis requires selenium). B6 at 58% DV is particularly relevant: B6 is rate-limiting for serotonin and dopamine synthesis, homocysteine metabolism, and immune function. Tuna + salmon + sardines together provide the most complete omega-3 + selenium + B vitamin seafood protocol in the database.
Tuna steak: sear in screaming hot skillet with sesame oil 1-2 min per side (rare center preferred — overcooked tuna is dry). Season with soy sauce + ginger + sesame. Ahi poke: cubed raw tuna + soy sauce + sesame oil + green onion + sesame seeds. Frozen ahi steaks at Costco are high quality and very affordable.
Free, no account needed to ask.