From tuna sushi rolls to tuna sandwiches, tuna is as versatile a protein as they come. While all fish, including tuna, are a source of important nutrients, there are environmental and health-related concerns to consider when choosing tuna. Here’s what to know about tuna’s nutrition, health benefits, and how to safely consume it.
Types of tuna
Tuna is one of the most commonly consumed fish species in the world. In fact, canned tuna is the second most consumed seafood product in America, topped only by shrimp.
Most of the tuna found in canned products is skipjack tuna, which is the smallest and most plentiful type of commercial tuna species. Skipjack prefer warmer waters and are concentrated in tropical areas of the Atlantic, Pacific, and Indian Oceans. Albacore, also known as white tuna, is another tuna species commonly found in canned tuna products that are slightly larger than skipjack tuna. Albacore can be found in all ocean waters and the Mediterranean Sea.
Skipjack has a richer, more fishy taste compared to albacore, which has a lighter, more mild flavor. Ahi and yellowfin tuna are other mild-tasting tuna species often served raw as sashimi and cooked in steak form.
Summary
Skipjack tuna is the most plentiful and is often used in canned tuna. Known as white tuna, albacore is also a popular canned offering. Ahi and yellowfin are most commonly served as sashimi or steaks.
Nutrition
The nutrition of tuna products varies depending on the type. For example, tuna canned in oil is higher in calories and fat than fresh tuna and canned in water.
Here’s a nutritional breakdown1 of 1 can of albacore tuna canned in water:
- Calories: 220
- Protein: 40.6 grams
- Fat: 5.1 grams
- Saturated fat: 1.36 grams
- Polyunsaturated fatty acids: 1.91 grams
- Cholesterol: 72.2 milligrams
- Sodium: 648 milligrams
- Vitamin D: 138 IU
“Tuna is high in protein but low in calories and saturated fat,” functional nutritionist Barbara Sobel, M.S., CNS, LDN, points out to mindbodygreen. In addition to being low in calories and high in protein, tuna is rich in several vitamins and minerals, including B12 and selenium.
B122 is needed for vital processes such as neurological function, metabolism, and red blood cell formation, while selenium3 has antioxidant properties and is necessary for the production of thyroid hormones.
“Tuna also contains anti-inflammatory omega-3 fats4, although not as much as some of the fattier fish such as salmon, mackerel, and herring,” Sobel says.
Additionally, tuna is one of the few dietary sources of vitamin D, a fat-soluble vitamin that plays critical roles in immune function, bone health, and other vital bodily processes.
Fresh vs. packed or canned
All tuna products are rich in protein and relatively low in calories, but, because of its high fat content, tuna canned in oil is higher in total calories5 compared to fresh tuna6 and tuna canned in water.
Many canned tuna brands use less expensive vegetable oils like soybean oil in their canned tuna products. However, it’s best to limit your intake of vegetable oils, like soybean and corn oil, and opt for healthier oils instead. If you’re shopping for tuna canned in oil, look for brands that use extra-virgin olive oil, which is more nutritious and less highly processed than cheaper alternatives.
Also, canned tuna, including tuna canned in water and tuna canned in oil, is much higher in sodium compared to fresh tuna due to the addition of salt during the canning process. If you’re sodium-sensitive, you may want to choose canned tuna with no added salt, which can help cut back on your added salt intake.Â
Benefits
Eating seafood in general is linked to several health benefits, including improved cardiovascular health and protection against certain cancers. Plus, tuna provides a number of important nutrients, many of which are lacking in the average American diet. Here are a few potential health benefits linked to eating tuna:
1. It may improve heart health.
Tuna is high in heart-protective nutrients, including anti-inflammatory omega-3 fats. These fatty acids boost heart health by promoting healthy blood vessel function, protecting against cellular damage, and encouraging healthy blood fat levels.
A review that included 34 meta-analyses 7found that each 100-gram-per-day increment in fish consumption was associated with a 12% lower risk of coronary heart disease7, a 25% lower risk of heart attack, and a 20% reduced risk of heart failure, on average.Â
2. It may protect against certain cancers.
Studies show that people who follow healthy diets high in seafood have a lower risk of certain cancers. For example, the review mentioned above found that every 100-gram-per-day increase in fish consumption was associated with a 35% reduced risk of liver cancer7.
Another review found that compared to people who ate the least fish, people in the highest category of fish consumption had a significant 6% reduced risk of developing colorectal cancer8. In addition to the cancer-protective nutrients concentrated in seafood, the researchers postulated that this protective effect might be because people who eat more fish tend to eat less red and processed meat, which are strongly linked to colorectal cancer9.
3. It’s a source of vital nutrients.
Seafood is the main dietary source of the omega-3 fats DHA and EPA. Although your body can make DHA and EPA from ALA, which is found in plant-based foods like chia seeds, the conversion rate is poor. In fact, studies show that the conversion rate of ALA to EPA and DHA is between 7 and 21% and 0.01 and 1%10, respectively.
Because of this, the most effective way to maintain optimal levels of DHA and EPA is to eat foods rich in these fats, like seafood, or supplement with fish oil, krill oil, or algal oil, which is a plant-based source of DHA and EPA. In addition to omega-3s, tuna also provides nutrients like B12, iron, vitamin D, and selenium, which are lacking in many people’s diets.Â
Continue reading: https://www.mindbodygreen.com/articles/is-tuna-good-for-you
