13 Amazing Benefits of Tuna Fish

by John Staughton last updated -

 Likes  Comments

The health benefits of tuna fish 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 skin care, increase red blood cell count, and prevent cancer. It also protects against various kidney diseases, prevents age-related macular degeneration, reduces general inflammation, and inhibits 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. However, tuna belongs to a tribe, called Thunnini. This tribe contains 15 species of tuna, most of which are enjoyed around the world in culinary traditions.

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 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.

Nutrition Facts

Fish, tuna, fresh, bluefin, cooked, dry heat
Serving Size :
NutrientValue
Water [g]59.09
Energy [kcal]184
Protein [g]29.91
Total lipid (fat) [g]6.28
Carbohydrate, by difference [g]0
Fiber, total dietary [g]0
Calcium, Ca [mg]10
Iron, Fe [mg]1.31
Magnesium, Mg [mg]64
Phosphorus, P [mg]326
Potassium, K [mg]323
Sodium, Na [mg]50
Zinc, Zn [mg]0.77
Vitamin C, total ascorbic acid [mg]0
Thiamin [mg]0.28
Riboflavin [mg]0.31
Niacin [mg]10.54
Vitamin B-6 [mg]0.53
Folate, DFE [µg]2
Vitamin B-12 [µg]10.88
Vitamin A, RAE [µg]757
Vitamin A, IU [IU]2520
Fatty acids, total saturated [g]1.61
Fatty acids, total monounsaturated [g]2.05
Fatty acids, total polyunsaturated [g]1.84
Cholesterol [mg]49
Sources include : USDA

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.tuna fish

Health Benefits of Tuna Fish

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

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 high levels of omega-3 fatty acids, which 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.

Blood Pressure

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

Eye Care

Tuna fish, being rich in omega-3 fatty acids, is 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. This disease is the major reason behind the occurrence of blindness in the elderly people. The blindness is also caused due to diabetic complications and this fish can help in reducing the chances of diabetic retinopathy.

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 guarantee growth, faster recovery from wounds and illnesses, improved muscle tone, and overall metabolic efficiency.

Weight Loss

Tuna fish is low in calories and fat, yet loaded with beneficial nutrients like protein. The omega-3 fatty acids found in this fish 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.

Boosted Immune System

Tuna contains a good amount of vitamin C, zinc, and manganese, all of which are considered antioxidant in nature. Antioxidants are one of the body’s defense mechanisms against free radicals, the harmful by-products of cellular metabolism that cause cancer and other 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.

Energy Levels

The B complex vitamins in tuna have been connected with a wide range of health aspects. They are mainly involved in boosting the metabolism, increasing the efficiency of organs, protecting the skin, and increasing energy levels. By consuming this fish regularly, you can ensure that you are active, energetic, and healthy.

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 oxygenate the vital organs that need fresh oxygen to function efficiently.

Cancer Prevention

Tuna fish has antioxidant properties, thanks to selenium and other nutrients, making it effective at preventing some types of cancer. Numerous studies have connected the intake of this fish to a reduction in the occurrence of breast and kidney cancer. Selenium is a powerful antioxidant that neutralizes free radicals before they can cause a mutation in healthy cells, thereby turning them into cancer cells. Other promising results have also shown a reduction in colon cancer, thanks to the high levels of omega-3 fatty acid in the fish.

Kidney Diseases

The potassium and sodium content in tuna is well-balanced, which 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.

Reduced Inflammation

Tuna fish can keep the body’s overall stress levels down by reducing inflammation, thanks to the 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.

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 the membrane protection is a very good idea!

Mercury and Selenium Balance

Consuming any fish, or for that matter, tuna, above a certain limit can bring the mercury level in our body at 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.

Depression

Intake of tuna fish is good for relieving depression. 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.

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 salad and burger, or any of the other varieties. It is versatile, delicious, inexpensive, and very good for health.

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 eating fresh, unprocessed tuna.

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

About the Author

John Staughton is a traveling writer, editor, and publisher who earned his English and Integrative Biology degrees from the University of Illinois in Champaign, Urbana (USA). He is the co-founder of a literary journal, Sheriff Nottingham, and calls the most beautiful places in the world his office. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

Rate this article
Average rating 3.9 out of 5.0 based on 302 user(s).

Sign-up for wellness newsletter


Do you want the best of science-backed health & nutrition information in your inbox? If yes, please share your email to subscribe.

* indicates required
We'll never share your email with anyone else.
/ ( mm / dd )