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What organ is tuna good for?

13 Amazing Benefits of Tuna Fish

The health benefits of tuna fish may include its ability to reduce cardiovascular disorders, stimulate growth and development, lower blood pressure and cholesterol levels, and help in weight loss. Tuna also has the ability to boost the immune system, increase energy, aid in skincare, increase red blood cell count, and may even have anti-cancer properties. It may also protect against various kidney diseases, prevent age-related macular degeneration, reduce general inflammation, and inhibit cell membrane damage.

What is Tuna Fish?

Tuna fish is a very diverse saltwater fish that belongs to the Scombridae family, commonly called the mackerel group. Within this family, tuna belongs to a tribe, called Thunnini. This tribe contains 15 species of tuna, several of which are enjoyed around the world in culinary traditions. [1]

This variety of fish are typically anywhere from 1 foot in length to 15 feet for a fully grown, long-lived example. While most of these fish live for 3-5 years, some have been known to live for more than two decades. They regularly make long migration across the oceans, sometimes thousands of miles in length, due to mating and changing seasons.

Tuna fish of varying species are found in all of the world’s oceans, and while different cultures enjoy different varieties, the health benefits are largely the same. Their delicious taste, global availability, and healthy components make them an ideal replacement for red meat or for those who like to add some healthy fish variety to their diets. There are some species of tuna, however, that are endangered and should be avoided. If sustainability is important to you, look for tuna bearing the blue MSC label from the Marine Stewardship Council. According to the MSC, “Tuna carrying the blue MSC label is certified sustainable. MSC labeled tuna comes from a fishery that has been independently assessed to the MSC Fisheries Standard…. Canned, fresh, and frozen MSC labeled tuna products can be found throughout the world.” [2]

Whole tuna fish with a lemon and dill leaf aside

Whole tuna fish Photo Credit: Shutterstock

Nutrition Facts
Fish, tuna, fresh, bluefin, cooked, dry heat

Nutritional Value of Tuna Fish

The health benefits of tuna fish can be attributed to the impressive content of vitamins, minerals, and organic compounds found in this delicious fish. These include antioxidants and protein, without much saturated fat or sodium. It also has impressive levels of selenium, phosphorous, iron, magnesium, and potassium, according to the USDA National Nutrient Database. In terms of vitamins, there is a wealth of vitamin B12 and niacin, as well as a good amount of vitamin B6 and riboflavin. [4] [5] [6]

Health Benefits of Tuna Fish

Now, let’s explore more of the health benefits of tuna fish that these components confer.

May Improve Heart Health

Perhaps the most common health benefit that is attributed to tuna fish is its significant impact on heart health. In terms of reducing coronary heart diseases, this fish has possibly high levels of omega-3 fatty acids, which may help reduce omega-6 fatty acids and LDL or bad cholesterol in the arteries and blood vessels. Furthermore, it often replaces foods with high saturated fat content, further lowering the risk of heart diseases. According to a study published in the Journal of the American Medical Association, women who consumed higher amounts of fish, including tuna, and omega-3 fatty acids have a lower risk of coronary heart disease. [7]

May Improve Blood Pressure

The possible anti-inflammatory omega-3 fatty acids can help reduce blood pressure. Potassium, which may be found in tuna, is a possible vasodilator and may be very good for lowering blood pressure. Reducing hypertension can significantly boost your health by lowering the strain on your cardiovascular system. This may help prevent heart attacks and strokes, as well as conditions like atherosclerosis. [9]

May Aid in Eye Care

Tuna fish, possibly being rich in omega-3 fatty acids, may be a great option for preventing eye disorders like age-related macular degeneration. Paul A. Sieving, M.D., Ph.D., director of the National Eye Institute (NEI), and John Paul SanGiovanni, Sc.D., were involved in a comprehensive research study on dietary omega-3 fatty acids in protecting against the development and progression of retinal disease. [10] This disease is the major reason behind the occurrence of blindness in elderly people. The blindness is also caused due to diabetic complications and this fish can help in reducing the chances of diabetic retinopathy.

May Improve Growth and Development

Tuna fish is packed with high levels of protein. A single serving of only 165 grams (approximately 1 can of tuna fish) contains more than 80% of your daily protein requirement. Proteins are the building blocks of our body that can guarantee growth, faster recovery from wounds and illnesses, improved muscle tone, and overall metabolic efficiency. [11]

May Aid in Weight Loss

Tuna fish is possibly low in calories and fat, yet loaded with beneficial nutrients like protein. The omega-3 fatty acids found in this fish may stimulate a hormone called leptin, which balances the body’s food intake with the internal desire to eat more. This can reduce overeating and make sure that your body is only consuming what it actually needs. According to a study published in the European Journal of Clinical Nutrition, omega-3 is associated with increases in leptin in people with obesity. Increased leptin may help prevent these individuals from regaining weight following weight loss from calorie restriction. [12]

May Aid in Boosting The Immune System

Tuna contains a possibly good amount of vitamin C, zinc, and manganese, all of which are considered potentially antioxidant in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful by-products of cellular metabolism that cause chronic diseases. However, the real champion of tuna’s immune system-boosting potential is selenium. This fish is rich in this mineral, giving nearly 200% of the daily requirement in a single serving. This makes the fish a very powerful antioxidant and immune-boosting food. [13] [14]

May Boost Energy Levels

The B complex vitamins in tuna have been connected with a wide range of health aspects. They are directly involved in energy metabolism, increasing the efficiency of organs, protecting the skin, and increasing energy levels. B group vitamins act as cofactors to enzymes and speed up these metabolic reactions, allowing them to produce energy at the rate we need. By consuming this fish regularly, you can ensure that you are active, energetic, and healthy. [15] [16]

May Improve Blood Circulation

Tuna is a rich source of iron, along with the B-complex vitamins that play an important role in red blood cell formation. Without iron, people become anemic and their blood is unable to adequately oxygenate the vital organs that need fresh oxygen to function efficiently. [17]

Potentially Anti-cancer Properties

Tuna fish has potentially antioxidant properties, thanks to selenium and other nutrients, making it effective at preventing some types of cancer. In the American Association for Cancer Research, a study titled “A 22-year Prospective Study of Fish, n-3 Fatty Acid Intake, and Colorectal Cancer Risk in Men” suggested that fish consumption, especially the fatty fish variety, may decrease the risk for colorectal cancer. [18]

May Provide Relief in Kidney Diseases

The potassium and sodium content in tuna is well-balanced, meaning it is possibly high in potassium and low in sodium. This helps manage the fluid balance in the body. When your body maintains a fluid balance, the kidneys function properly, thereby lowering the chances of developing serious kidney conditions. However, for individuals with chronic kidney disease, be sure and speak with your doctor or dietitian before adding tuna or making any major alterations to your diet. Tuna contains both potassium and phosphorus which can build up and become toxic in people who have damaged kidneys. [19]

May Help with Reduced Inflammation

Tuna fish can keep the body’s overall stress levels down by reducing inflammation, thanks to the potentially anti-inflammatory vitamins and minerals. A reduction in inflammation across the body ensures an enhanced functioning of all organs. It also helps prevent inflammatory diseases like arthritis and gout, both of which afflict millions of people around the world. [20]

May Reduce Cell Membrane Damage

When tuna fish is cooked, the proteins in it begin to break down into fragments, called peptides. These fragments can actually be powerful antioxidants that specifically target cell membranes, keeping them healthy, strong, and functioning properly. Free radicals often attack membranes throughout the body, including those in the brain, so eating cooked tuna and improving membrane protection is a very good idea! [21]

May Bring About Mercury and Selenium Balance

Consuming fish, or for that matter, any fish, above a certain limit can bring the mercury level in our body to an unhealthy point. Studies have shown that there is a unique form of selenium, called selenoneine. This actually binds to mercury and acts as an antioxidant, slightly changing the composition of mercury to make it less dangerous. However, studies are still ongoing to completely validate this. Due to its health benefits, regular consumption of fish is recommended despite mercury content. To minimize exposure to mercury, avoid long-lived fish that tend to have more mercury build-up including king mackerel, swordfish, and tilefish. Canned tuna (usually the species are known as skipjack), is safe to consume as well as most other species of tuna, however frequent consumption of bigeye tuna should be avoided as they tend to be higher in mercury. [22] [23] [24]

May Aid in Relieving Depression

Due to its content of omega-3 fatty acids, the intake of tuna fish is good for relieving depression. The findings of a research study suggest that fish consumption may be beneficial for women’s mental health. It can also reduce depression levels in women. According to a meta-analysis published in The Journal of Clinical Psychiatry, there is strong evidence showing that omega-3 may alleviate symptoms of bipolar depression. [25] [26]

Tips for Enjoying Tuna Fish

The taste of tuna fish makes it perfect for eating as a steak, as a spread with mayonnaise on crackers or bread, in a salad, on a sandwich, and more. It is versatile, delicious, inexpensive, and healthy.

Word of Caution: The most common danger of eating too much of this fish is the risk of mercury poisoning, but as the above-mentioned studies are hinting at, this may not be as much of a health problem as we thought, as long as you are avoiding bigeye tuna which tends to be higher in mercury.

Other than that, tuna is a wonderfully delicious and beneficial part of any diet. Time to go fishing!

Omega-3 Fatty Acids

Omega-3 fatty acids are “healthy fats” that may support your heart health. One key benefit is helping to lower your triglycerides. Specific types of omega-3s include DHA and EPA (found in seafood) and ALA (found in plants). Some foods that can help you add omega-3s to your diet include fatty fish (like salmon and mackerel), flaxseed and chia seeds.

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What are omega-3 fatty acids explained in simple terms?

Omega-3 fatty acids (omega-3s) are polyunsaturated fats that perform important functions in your body. Your body can’t produce the amount of omega-3s you need to survive. So, omega-3 fatty acids are essential nutrients, meaning you need to get them from the foods you eat.

What are fatty acids?

The two main types of fatty acids are saturated fat and unsaturated fat. Unsaturated fat further breaks down into polyunsaturated fat and monounsaturated fat. These are terms you commonly see on nutrition labels.

Fatty acids are chain-like chemical molecules made up of carbon, oxygen and hydrogen atoms. Carbon atoms form the backbone of the chain, with oxygen and hydrogen atoms latching on to available slots.

A saturated fat has no more open slots. A monounsaturated fat has one open slot. A polyunsaturated fat has more than one open slot.

Saturated fats are sometimes known as “bad” or “unhealthy” fats because they increase your risk of certain diseases like heart disease and stroke. Unsaturated fats (polyunsaturated and monounsaturated) are considered “good” or “healthy” fats because they support your heart health when used in moderation.

Omega-3s, as a form of polyunsaturated fat, are healthier alternatives to saturated fat in your diet.

What do omega-3 fatty acids do?

Omega-3 fatty acids help all the cells in your body function as they should. They’re a vital part of your cell membranes, helping to provide structure and supporting interactions between cells. While they’re important to all your cells, omega-3s are concentrated in high levels in cells in your eyes and brain.

In addition, omega-3s provide your body with energy (calories) and support the health of many body systems. These include your cardiovascular system and endocrine system.

What are examples of omega-3 fatty acids?

There are three main types of omega-3 fatty acids:

  • EPA (eicosapentaenoic acid). EPA is a “marine omega-3” because it’s found in fish.
  • DHA (docosahexaenoic acid). DHA is also a marine omega-3 found in fish.
  • ALA (alpha-linolenic acid). ALA is the form of omega-3 found in plants.

Omega-3s are essential nutrients that you need to get from your diet. When you get ALA from food, your body is able to turn some of the ALA into EPA and subsequently to DHA. However, this process provides just a small amount of EPA and DHA. So, dietary sources of EPA and DHA (like fish) are essential.

What are the benefits of omega-3 fatty acids?

Omega-3 fatty acids have many potential benefits for your cardiovascular health. One key benefit is that they help lower your triglyceride levels. Too many triglycerides in your blood (hypertriglyceridemia) raises your risk of atherosclerosis, and through this, can increase your risk of heart disease and stroke. So, it’s important to keep triglyceride levels under control. In addition, omega-3s may help you by raising your HDL (good) cholesterol and lowering your blood pressure.

Some studies show omega-3s may lower your risk for:

  • Cardiovascular disease (CVD).
  • Death, if you have CVD.
  • Sudden death caused by an abnormal heart rhythm (arrhythmia).
  • Blood clots.

Beyond heart health, omega-3s may help lower your risk of developing:

  • Some forms of cancer, including breast cancer.
  • Alzheimer’s disease and dementia.
  • Age-related macular degeneration (AMD).

Research continues to investigate these and other possible benefits.

Are omega-3 fatty acids good for you?

Omega-3 fatty acids may lower your cardiovascular disease risk when you consume them as part of your diet. In general, it’s better to opt for food sources (like fish) rather than pills.

Omega-3 dietary supplements (fish oil pills) may have some benefits for select individuals. But it’s best to proceed with caution. When it comes to fish oil pills, it’s important not to self-prescribe. Never take over-the-counter (OTC) supplements without talking to your healthcare provider first. Your physician, including your primary care provider or cardiologist, can prescribe you dietary supplements based on your risk characteristics and lipid levels. Some supplements, depending on their dosage, may:

  • Interfere with some of your prescription medications.
  • Cause unpleasant side effects.
  • Raise your risk of atrial fibrillation.
  • Raise your risk of bleeding, if you’re taking antiplatelet drugs or anticoagulants.

Plus, different supplements contain different formulations of omega-3 fatty acids. Some of these formulations don’t have proven benefits for your heart health. Research has shown the most promise with a specific formulation called icosapent ethyl (a purified form of EPA). This type of supplement may help people who meet all of these criteria:

  • Have a diagnosis of atherosclerotic cardiovascular disease.
  • Have high triglycerides (135 to 499 milligrams per deciliter, or mg/dL).
  • Are taking statins and have their LDL cholesterol under control (below 100 mg/dL).

Overall, clinical trials on omega-3 supplement benefits have mixed results. Some studies show omega-3 supplements help protect your heart, while others show no benefit. This may be due to variations in research methods (like dosage amounts, omega-3 formulations and the patients enrolled in the study).

As researchers continue to explore this topic, the dietary guidelines and recommendations may change. So, it’s important to have a conversation with your provider, who can offer tailored advice based on your needs and your medical history. The advice they provide will be the most accurate, up-to-date and scientifically backed information.

Infographic showing food sources of omega-3 fatty acids. These include fish, ground flaxseed, walnuts and edamame.

Fish is the best dietary source of omega-3s. But you can also gain this essential nutrient from some plant-based foods.

What are the best food sources of omega-3 fatty acids?

Fish is the best source of omega-3s.

The chart below lists some types of fish that can add omega-3 fatty acids to your diet. The serving size for each type of fish listed is 3 ounces (oz.), with nutrient data provided by the U.S. Department of Agriculture. While some types of fish contain a small amount of ALA, the chart contains the total DHA and EPA content for consistency. These totals reflect the DHA and EPA content in raw (uncooked) fish, except where noted.

Type of fish (3 oz. serving)Omega-3 content (DHA + EPA)
Mackerel2.0 grams
Salmon (farmed, Atlantic)1.7 grams
Herring (Atlantic)1.3 grams
Anchovy1.2 grams
Salmon (wild, Atlantic)1.2 grams
Whitefish1.1 grams
Tuna (Bluefin)1.0 grams
Halibut (Greenland)0.8 grams
Sardines (Atlantic, canned in oil)0.8 grams
Tuna (Albacore, canned in water)0.7 grams
Bluefish0.7 grams
Striped bass0.6 grams
Rainbow trout (wild)0.5 grams
Tuna (light, canned in water)0.5 grams

Should I be concerned about mercury in fish?

Some fish have higher levels of mercury than others. These are usually species of fish that mainly eat other fish, as their tissues accumulate mercury faster because of their diet. Some types of fish with the highest mercury levels include:

  • King mackerel.
  • Marlin.
  • Orange roughy.
  • Shark.
  • Swordfish.
  • Tilefish (Gulf of Mexico).
  • Tuna (bigeye).
  • Perch (freshwater).
  • Largemouth bass.
  • Striped bass.
  • Pikeminnow.
  • White sturgeon.
  • Blackfish (bowfin).
  • Catfish (wild).
  • Black crappie.

If you like to catch your own fish, check with local or state authorities to make sure fish caught from nearby bodies of water are safe for you to eat.

You should limit how often you eat fish high in mercury because too much mercury can lead to mercury poisoning. That condition can damage your brain, nervous system and other body systems. Some people are more sensitive to mercury or more prone to problems from it, so they shouldn’t eat these fish at all. Such groups include:

  • People who are pregnant.
  • Children age 11 or younger.

Many types of fish are safe sources of omega-3s for people who are pregnant and for children when eaten in moderation (up to 12 ounces per week). These fish include:

  • Anchovy.
  • Herring.
  • Mackerel (Pacific chub or Atlantic).
  • Salmon.
  • Sardine.
  • Trout (freshwater).
  • Tuna (light, canned).
  • Whitefish.

Albacore (white meat) tuna has more mercury than canned light tuna. In general, you should eat no more than 6 ounces of Albacore tuna per week. If you’re pregnant or breastfeeding (chestfeeding), talk to your provider about the amount that’s safe for you.

What if I can’t eat fish?

There are several reasons why you can’t eat fish. You may be allergic, or you may follow a vegetarian or vegan diet. In these cases, you can look to certain plant-based sources of omega-3, which provide the nutrient in the form of ALA. Alternatively, you can speak with your provider about supplements like icosapent ethyl.

One of the best sources of ALA is ground or milled flaxseed. Aim to add about 2 tablespoons of it to your food throughout the day. Easy ways include sprinkling it in oatmeal, smoothies or yogurt.

Other sources of ALA include:

  • Algae oil.
  • Canola oil.
  • Chia seeds.
  • Edamame.
  • Flaxseed oil.
  • Soybean oil.
  • Walnuts.

The amount of ALA you need depends on many factors, including your age and sex assigned at birth. Here are some general guidelines for adults:

  • People assigned male at birth (AMAB): 1.6 grams.
  • People assigned female at birth (AFAB): 1.1 grams.
  • People who are pregnant: 1.4 grams.
  • People who are breastfeeding (chestfeeding): 1.3 grams.

Talk to your healthcare provider or a dietitian to learn ways to add ALA to your diet.

How much omega-3 should I have?

Ask your healthcare provider how much omega-3 you need. Research shows different benefits for different amounts depending on your medical history.

In general, the American Heart Association recommends people without a history of heart disease eat at least two servings of fish per week (6 ounces to 8 ounces total). If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids. But it’s essential to talk to your provider about the amount that’s appropriate for you.

Select patients may not get enough omega-3 from their diet, and therefore they may benefit from taking fish oil supplements. However, researchers continue to look into when and how people should use these supplements. So, take them only under the guidance of a healthcare professional.

Can I have too many omega-3 fatty acids?

Talk to your healthcare provider if you have 3 grams or more of omega-3 fatty acids in your diet each day. High levels of these fatty acids can cause bleeding or other issues.

A note from Cleveland Clinic

It can be hard to keep up with the latest research on diet and nutrition. The advice your parents or grandparents followed may be vastly different from what we know to be true today. Like other medical research, studies on omega-3 fatty acids continue to uncover new insights. That means you might read articles that seem to offer conflicting advice, or you might have friends who tell you to take (or avoid) fish oil pills.

This is why talking to a healthcare provider is so important. Your provider knows you and your medical history best. They’re prepared to sift through the latest research and tell you what these findings mean for you. They’ll also give you individualized guidance on how to get the omega-3s your body needs.

20 Amazing Health Benefits Of Tuna Fish

Fact Checked. Our dedicated editorial team tirelessly evaluates every article we publish to ensure the information is factual, up-to-date and free of bias.

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There are many tuna benefits as its a superfood that contains plenty of nutrients your body needs to maintain good health. Not only is it low in calories and rich in protein, but it is also tasty and cost-efficient.

While fresh tuna only lasts for about a week after being caught, canned tuna can last for longer periods and are more cost-efficient. However, mercury levels in tuna can be relatively high, but are greatly determined by localities. [1]

Regardless, tuna has many nutritional health benefits and is a great source of protein. Here are some of the reasons why tuna is healthy for you.

Table of Contents

  1. Tuna Benefits: 20 Ways It’s Healthy For You
    • 1. It Helps Your Heart
    • 2. It Reduces Your Blood Pressure
    • 3. It Improves Your Immune System
    • 4. It Boosts Your Circulation
    • 5. It Reduces Depression
    • 6. It Lowers Triglycerides
    • 7. It Helps with Eye Health
    • 8. It Strengthens Your Bones
    • 9. It Improves Your Skin Health
    • 10. It Helps to Prevent Strokes
    • 11. It Helps to Fight Kidney Disease
    • 12. It Helps to Prevent Cancer
    • 13. It Provides Energy
    • 14. It Builds Muscle
    • 15. It Promotes Weight Loss
    • 16. It Reduces Inflammation
    • 17. It Boosts Insulin Response
    • 18. It Improves Your Mood
    • 19. It Boosts Your Brain Power
    • 20. It Prevents Cell Membrane Damage
  2. How Often Should You Eat Tuna?
  3. Bottom Line

Tuna Benefits: 20 Ways It’s Healthy For You

Let’s dive into the 20 amazing benefits of tuna fish:

1. It Helps Your Heart

The high percentage of omega-3 fatty acids in tuna meat brings balance into the blood vessels, reducing the cholesterol in the arteries. Lower cholesterol in arteries equals fewer problems in blood flow and heart pump, which brings you the improvement of heart health.

Consuming tuna or other broiled or baked fish is associated with a lower risk of IHD death, especially arrhythmic IHD death. [2]

Healthy tip: Replace fat-saturated meat like pork (especially processed) with tuna.

2. It Reduces Your Blood Pressure

Research studies show that tuna is rich in potassium – a mineral that lowers blood pressure significantly. [3]

Combining this element with omega-3 fats brings an anti-inflammatory effect to the cardiovascular system. That means lower pressure, and lower risk of stroke, heart attacks, and complicated problems, like clogged arteries.

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Healthy tip: Canned tuna is salted, adding a lot of sodium, which counters the potassium in the system. Be mindful of your consumption.

3. It Improves Your Immune System

Evidence from human observational and interventional studies shows that regular fish consumption is associated with reduced incidence of chronic inflammatory conditions like rheumatoid arthritis and that continuous infusion of fish oil to tube-fed, critically ill patients may improve important outcomes in the ICU. [4]

The meat of this fish is rich in manganese, zinc, vitamin C, and selenium – the antioxidants that are known as major boosters of the immune system. The antioxidants fight the free radicals, the by-products of metabolism on the cellular level, which can cause multiple serious diseases like cancer.

Healthy tip: A single serving of tuna meat is approximately 200% of daily antioxidant requirements.

4. It Boosts Your Circulation

Iron and Vitamin B are the reasons for this benefit. Your cardiovascular system gets jammed and slowed down with fat caused by unhealthy eating habits, and your cells start to degenerate.

The high intake of iron and vitamin B strengthens the blood cells. Iron boosts blood circulation, improving the oxidation of the body organs, and ensuring optimal functioning.

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Healthy Tip: Another alternative to tuna is getting marine omega-3s in supplements. [5]

5. It Reduces Depression

According to research, having seafood at least twice a week has proven to help decrease depression among females by 25%. This is due to the omega-3 fatty acids and their relation to female sex hormones estrogen and progesterone affecting brain functions. [6]

Surprisingly, the tuna group had the biggest reduction in stress levels.

Healthy Tip: Natural treatment of conditions and diseases removes the side effects of drugs. Tuna is the perfect antioxidant to replace industrialized medicines in some cases.

6. It Lowers Triglycerides

You probably already know that tuna impacts the cholesterol levels in the organism. Several triglycerides in the bloodstream expose the amount of fat circulating in your body. They are connected with LDL, or bad cholesterol, and HDL – the good one. [7]

Healthy tip: Eating tuna at least twice a week to lower the LDL and improve the HDL.

7. It Helps with Eye Health

Macular degeneration lowers the eye’s vision and slowly brings blindness. The all-mighty Omega-3 acids step in as a prevention of this condition. [8] Frying or grilling can reduce the number of healthy ingredients in the meat. Try recipes with baking in the oven, using baking paper.

Healthy tip: Regular intake of Omega-3 fatty acids prevent dry eye syndrome.

8. It Strengthens Your Bones

Vitamin D is the major building component of the bones. The benefits of this vitamin demonstrate in cancer prevention, strong and healthy bones, and no fractures. [9]

Healthy tip: Combined with minerals from tuna meat, vitamin D lowers the risk of multiple sclerosis and autoimmune diseases.

9. It Improves Your Skin Health

Tuna contains trace minerals, which prevent damage to blood cells due to intoxication and the healthy state of the body. Second, a protein called elastin provides additional tissue repairs and gives smoothness to the skin. [10]

Healthy Tip: In addition to the benefits of tuna, you can further take care of your skin by pairing your tuna with other collagen-rich foods.

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10. It Helps to Prevent Strokes

With five servings of tuna a week, adults can lower the risk of stroke by 30%. The prevention of blood clots and improving the artery walls, thanks to the B vitamin complex and folic acids in tuna. [11]

Healthy Tip: Cardiovascular strength can be improved with regular daily exercise.

11. It Helps to Fight Kidney Disease

The mentioned potassium mineral helps with the fluid balance and regular functioning of the kidneys. Kidney cancer is one of the most frequent cancer types worldwide, and it develops from the inadequate functioning of organs. Tuna is low in phosphorus and high in omega-three fatty acids, making it a healthy choice for people with kidney disease.

Healthy Tip: Make sure you’re staying hydrated during the day. Seven to nine glasses of water are the required amount for optimal kidney function and body health.

12. It Helps to Prevent Cancer

Antioxidants from the tuna meat fight cancer cells. Many types of cancer withdraw from the elements found in tuna fish, such as breast cancer. [12]

Healthy Tip: Make sure you’re consuming fish every week, and you can mix it up when you get bored of tuna. Another nutritious fish is salmon.

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13. It Provides Energy

The components of the tuna fish improve the metabolism and increase energy. [13] The vitamin B complex stands behind this, next to high protein values and omega-3 acids.

Healthy Tip: Tuna meat shortens the recovery time in athletes’ training and provides energy for demanding exercises. Increase the daily intake to boost the overall state of well-being.

14. It Builds Muscle

Tuna is among the protein-richest meats, making it the perfect companion in muscle development and fat loss. Muscles grow from proteins, recover faster, and improve the metabolism rate of the body.

Healthy Tip: Tuna is cheap yet great for protein intake. 100 grams of tuna meat contains 30 grams of protein. Use the math and add the tuna to your muscle development diet.

15. It Promotes Weight Loss

Obesity and overweight are the biggest health problems worldwide. Tuna is a low-calorie, high-quality protein food full of healthy nutrients that boost health and metabolism and reduce fat. Increased intake of the omega-3 fatty acids from tuna meat stimulates a hormone for hunger called leptin. With this hormone at bay, you won’t crave food. [14]

Healthy Tip: Boost your metabolism with several meals daily, and reduce the carbohydrates in the late afternoon to night hours.

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16. It Reduces Inflammation

Both illness inflammation and muscle inflammation are suppressed by tuna meat. The anti-inflammatory minerals and healthy cholesterol in this meat help allocate resources in the organism. That leads to the proper function of the whole body and the prevention of inflammatory diseases like arthritis and gout. [15]

Healthy Tip: Other ant-inflammatory foods include olive oil, nuts, and almonds which pair great with a side of tuna.

17. It Boosts Insulin Response

People suffering from diabetes can benefit from tuna intake even more. The omega-3 acids help keep insulin at bay, making everyday life easier for diabetes patients. [16]

Healthy Tip: Staying hydrated enhances the effects of tuna consumption. Stay hydrated at all times to keep the insulin from rising.

18. It Improves Your Mood

Selenium handles the appetite and mood in humans. Research shows that a lack of selenium in the body will cause anxiety. [17]

Another benefit of omega-3 acids is the mood improvement process that they trigger.

Healthy Tip: The starvation caused by the effort to lose weight can cause mood changes and unpleasant feelings.

19. It Boosts Your Brain Power

Diet rich in tuna meat improves the cognitive function of the brain, and the main responsibilities are the mighty omega-3 acids. [18] That occurs when healthy blood and cells full of oxygen circulate in a clean bloodstream, arriving in the brain. The brain functions much better, as it has all the resources it needs.

Healthy Tip: To improve brain functioning, consume nuts and berries. They have a proven record of maintaining healthy brain functioning.

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20. It Prevents Cell Membrane Damage

When you consume cooked tuna, you help your body in multiple ways. Protein in tuna breaks down into cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier and more resilient to free radicals.

Healthy Tip: Try to consume boiled tuna as much as possible. It might taste a bit bad, but with good seasoning and spices, you can make a beautiful meal.

How Often Should You Eat Tuna?

While tuna has lots of amazing health benefits, consuming too much of it can lead to serious health issues. Tuna contains higher levels of mercury compared to other seafood, such as oysters, tilapia, and lobsters, to name a few.

Mercury exposure can harm your memory and focus and lead to brain cell death. [19]

According to FDA, adults should eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients. You should consume tuna in moderation to enjoy the health benefits that it offers.

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Bottom Line

As you know now, by consuming tuna fish with an optimal portion, you can experience a lot of health benefits. If you’re looking for a healthier body and clearer brain, try adding some tuna in your diet today.


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According to FDA, adults should eat 3–5 ounces (85–140 grams) of fish 2–3 times a week to get enough omega-3 fatty acids and other beneficial nutrients. You should consume tuna in moderation to enjoy the health benefits that it offers.

The meat in tuna is rich in manganese, zinc, vitamin C, and selenium – the antioxidants known as major boosters of the immune system.

Diets rich in tuna meat improves the cognitive function of the brain because of the omega-3 acids; they also improve moods, reduce anxiety, and help prevent macular degeneration.

Eating tuna at least twice a week to lower the LDL and improve the HDL.

Protein in tuna breaks down into cellular entities called peptides. The peptides, when consumed, affect the cell membranes of our body, improving their overall state and thus making our body much healthier.

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