This article explores the nutritional profile of tuna fish, its health benefits, potential risks, and healthy and mouth-watering recipes you can try. Keep reading.
What Is Tuna Fish?
Tuna is a saltwater fish from the Scombridae family (also known as the mackerel family). It belongs to the Thunnini tribe, which consists of 15 tuna varieties. They regularly migrate between the oceans, and the smaller fish are considered more sustainable. However, some species are endangered. Tunas are robust and streamlined fish with a cylindrical body and a leg-like tail base. Their bodies taper towards the tail base that is forked or crescent-shaped. They are generally dark silver but often give an iridescent shine (its color looks slightly different from different angles). Fresh tunas have a sweet and salty flavor. In the next section, we look at the nutrients that make tuna a highly beneficial food.
Nutritional Profile Of Tuna Fish
100 grams of tuna fish contain the following nutrients (1): Tuna is loaded with antioxidants and essential nutrients. But how does it help your health? Let us explore the health benefits of tuna fish in the following section.
Health Benefits Of Tuna Fish
1. May Lower The Risk Of Cardiovascular Disease
Consuming fish is associated with a reduced risk of heart disease. Tuna is rich in omega-3 fatty acids that may help widen arteries and delay plaque formation in them (2),(3). Besides, a high intake of these essential fatty acids may also help reduce triglyceride levels and lower blood pressure (4). Tuna is also high in niacin and vitamin B complexes, which may support heart health (5),(6). The potassium-rich tuna also lowers the risk of cardiovascular disease (7). Anthony Puopolo, a physician, says, “Tuna is high in omega-3 fatty acids, which help lower cholesterol and improve general heart health. It is a great food to introduce into your diet. However, ensure tuna is fully cooked or cured before eating.”
2. May Improve Vision
The omega-3 fatty acids in tuna may help slow down vision loss caused by age-related macular degeneration (AMD). These fatty acids may also reverse the signs of dry eye syndrome (8). Besides, studies suggest that dietary intake of omega-3 fatty acids may be essential for optimal visual development. Their intake was also found to prevent retinal damage in rats. Moreover, administering DHA, an omega-3 fatty acid, before ischemia (reduced blood flow) helped reduce pressure-induced retinal damage in monkeys (9). However, more studies are warranted to understand these benefits of omega-3 fatty acids.
3. May Aid In Weight Loss
Do you know that there is a short-term tuna diet that is popular among people for its alleged weight loss benefits? Protein-rich tuna improves satiety and keeps you fuller for longer durations (10). Eicosapentaenoic acid (EPA), an omega-3 fatty acid, was found to stimulate the production of leptin (an internal hunger hormone), which helps reduce hunger and boost energy levels. However, this phenomenon was only observed in obese individuals. These increased leptin levels may help avoid weight gain after losing weight through calorie restriction (11 ).
4. May Lower Blood Pressure
Tuna contains potassium, which may help lower blood pressure. This mineral counters the negative effects of a high sodium intake (12). A study found that dietary intake of potassium had lowered blood pressure significantly in both hypertensive and non-hypertensive patients. Potassium was also found to reduce the risk of myocardial infarction (https://pubmed.ncbi.nlm.nih.gov/21403995/).
5. May Promote Bone Health
Tuna is an excellent source of vitamin D, which helps our body absorb calcium effectively. Vitamin D deficiency is linked with bone loss, which may eventually lead to osteoporosis (brittle bones), fractures, osteomalacia (softening of bones), and muscle weakness. A study suggests that supplementing vitamin D may decrease bone turnover (resorption) and increase bone mineral density (13). Besides, tuna also contains a significant amount of magnesium and phosphorus that improve bone health (14).
6. May Improve Immunity
Selenium is a powerful antioxidant and a potent immune-boosting nutrient present in tuna. Its deficiency may negatively impact immune cells by impairing several of their functions besides increasing oxidative stress. The selenoproteins in dietary selenium help initiate immunity. Besides, supplementing selenium may also help regulate excess immune responses and manage chronic inflammatory disorders (15).
7. May Promote Skin Health
The selenium and antioxidants in tuna may help reduce free radical damage and delay premature aging signs like wrinkles. Moreover, tuna is a good source of unsaturated fats that make the skin glossy and elastic. Tuna heart extract was also found to boost collagen production and slow down premature aging (16). You may add tuna to your diet to benefit from its potential. But how do you do that? Let us find out in the next section.
How To Add Tuna Fish To Your Diet
The taste of tuna fish makes it ideal for savory dishes like steaks, mayonnaise spreads on crackers or bread, salads, and sandwiches. Some of the other ways to include tuna in your diet include:
Preparing a Mediterranean salad with tuna Baking tuna or topping slices of bread with tuna, cheese, and some olive oil Replacing beef with tuna to make burgers
Note: The FDA recommends eating two to three tuna meals a week to achieve desired results. You can consume at least three meals of light tuna a week. However, white tuna intake should be limited to one or two meals a week (and no other fish that week) as it contains more mercury (17). We will now look at some of the popular tuna fish recipes you can try at home. Keep reading.
Popular Recipes Using Tuna Fish
1. Tuna Pasta Salad
What You Need
Brown rice macaroni pasta – 1 cup (cooked) Canned wild-caught tuna – 250g ½ red onion (chopped) Kalamata olives – ½ cup(pitted) Bell peppers – ½ cup (chopped) Capers – 2 tablespoons Cherry tomatoes – 1 cup (sliced) Paleo mayo – ⅓ cup Dijon mustard – ⅓ cup Salt – ½ teaspoon Pepper – ½ teaspoon Green onions – ½ cup (chopped – for topping) Microgreens – ¼ cup (for topping)
Method
2. Tuna Salad
What You Need
Canned tuna – 25g (drained and flaked) Lettuce – 100g Cherry tomatoes – 50g Boiled sweet corn kernels – 50g Coconut oil – ¼ cup Mayonnaise – 5 tablespoons Celery – 5 teaspoons (finely chopped) Minced onion – 2 tablespoons Dijon mustard – 1 tablespoon unsweetened dried cranberries – 1 to 2 tablespoons Fresh lemon juice – 3 tablespoons Salt – ½ teaspoon Pepper – ¼ teaspoon
Method Be careful with what ingredients you add to the tuna salad. A food blogger had a harrowing experience with a new ingredient in their tuna salad, noting, “My tuna salad was almost inedible because this so-called condiment had overwhelmed every other flavor (i).” The unfamiliar sweetener in the pickle relish created an overpowering artificial sweetness, likened to “children’s cough syrup.” Despite rescuing the dish with lemon juice, capers, and pepper, the encounter left a lasting impact. They joked, “I think I may have permanently lost my taste for sweet pickle relish!”
3. Tuna Stuffed Tomatoes
What You Need
Fresh tomatoes – 4 medium-sized Premium white tuna – 2 pouches Shredded mozzarella – ½ cup Mayonnaise – ¼ cup Dijon mustard – 1 tablespoon Garlic powder – ½tablespoon Onion powder – ½tablespoon Green or red onion – 1 diced Salt – ½ teaspoon Pepper – ¼ teaspoon Olive oil – 4 teaspoons
Method
3. Tuna Casserole
What You Need
Egg noodles – 2 cups (boiled) Condensed cream of mushroom soup – 2 cans Milk – 1 cup Peas – 1 cup Mushrooms – ½ cup (sliced) Onions – ½ cup (chopped) Cheddar cheese – 1 cup (shredded) Tuna – 1 can (drained) Breadcrumbs – ½ cup Butter – 2 tablespoons (melted) Salt – 1 teaspoon Pepper – 1 teaspoon
Method You need to follow some precautions while consuming tuna fish to avoid adverse effects. Here are a few safety measures to consider.
Safety Precautions To Be Considered Before Eating Tuna Fish
Fish, especially tuna, may contain heavy metals that damage heart health (18), (19). Their toxicity outweighs any potential health benefits of omega-3 fatty acids. Tuna, though very nutritious, is very high in mercury. Hence, consume it in moderation. Skipjack and light canned tuna, along with other fish low in mercury, can be eaten 2 to 3 times a week. However, albacore, yellowfin, and bigeye tuna should be consumed minimally (17). Canned tuna contains sodium, so people, especially those with diabetes and cardiac problems, should take it in moderation (20). Moreover, pregnant women should consult their doctor before eating tuna due to its mercury content. Cilantro (also known as coriander) is considered a good chelator for mercury, as are foods containing sulfur such as garlic and broccoli. Add these foods to a meal containing tuna, which may aid in the natural detoxification of the mercury in the fish. However, consult a doctor before consuming tuna and making any changes to your diet. Despite the wide range of health benefits tuna fish offers, there are certain downsides to consider as well. Keep reading to know what they are.
Side Effects Of Tuna Fish
Mercury Poisoning
Most fish, including tuna, contain mercury. Over-exposure to mercury may cause memory loss, numbness, shaking, or double vision (21), (22). Hence, caution is advised.
Bloating
Anecdotal evidence suggests that some people may experience bloating after tuna intake. At times, it may also be coupled with gastrointestinal discomfort and stomach cramps.
Allergy
Finned fish like tuna may cause reactions such as nausea, vomiting, stomach ache, diarrhea, hives, and itching in the mouth (23). Consult your doctor if you experience any of these symptoms. Is tuna a superfood? While some experts consider tuna a superfood due to its rich nutrients, protein content, and omega-3 fatty acids, it also carries the risk of mercury contamination. Hence, consume tuna in moderation to reap its health benefits. Is tuna good for your brain? Yes. A research study showed that consuming tuna fish more than once a week was associated with slower verbal memory decline (24).
Discover the amazing health benefits of tuna fish. Watch this video and explore the compelling reasons why adding this nutritious powerhouse to your diet might be a game-changer.
