Tuna is a popular, meaty saltwater fish (related to mackerel) known for being a rich source of protein, omega-3s, vitamins, and minerals, eaten fresh (raw/seared) or canned, but it's important to manage intake due to potential mercury levels, especially for pregnant women and children, with larger species like albacore having more mercury than skipjack.
Tuna is not only delicious and easily pairs with your favorite recipes, it fuels your body, too! 1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus.
For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label. The FDA suggests avoiding bigeye tuna, which has the highest levels of mercury. Before consuming canned tuna, it is best to consult with your doctor if you have any questions or concerns.
However, according to the NHS, which states a healthy, balanced diet should include at least two portions of fish a week, there's nothing there to say you can't eat tuna every day, unless you're trying for a baby, or pregnant.
If you're buying canned tuna, get the canned tuna in water instead of oil To get the most Omega-3 fats from your canned tuna, choose water packed over oil because the oil mixes with some of the tuna's natural fat, so when you drain oil-packed tuna, some of its omega-3 fat acids also go down the drain.
The healthiest canned fish are small, oily varieties like sardines, mackerel, anchovies, and herring (SMASH), packed with omega-3s, protein, vitamin D, calcium (especially with bones), and lower mercury, with anchovies and sardines often topping the list for overall nutrition and lower cost; salmon is also excellent but choose smaller species like canned sockeye or chum.
No-salt-added canned tuna is one of our go-to picks; It's budget-friendly, versatile and packed with omega-3s, which can lower blood pressure. In fact, a review that included almost 5,000 participants found that just 2 grams of omega-3s daily significantly lowered blood pressure.
One big takeaway is that albacore has much more mercury than light or skipjack tuna, regardless of the brand. That's not surprising, since albacore is larger and lives longer than the tunas that make up the light tuna or skipjack tunas.
A: Yes, tuna can be beneficial for gut health due to its omega-3 fatty acids and protein content, which may support the growth of beneficial bacteria and reduce inflammation. Q: How often should I eat tuna? A: It is recommended to consume tuna in moderation, about 1-3 servings per week, depending on the type of tuna.
Salmon and tuna
These fish are high in omega-3s–healthy fats that can lower your blood pressure and reduce your risk of heart rhythm disorders. If you're a vegetarian, try tofu as an alternative.
2 Canned sardines: Sustainable and full of healthy omega-3 fatty acids, sardines are one of the few fish we can and should be eating regularly. : Canned salmon is lower in mercury than canned tuna and can be mixed into burgers, croquettes, pasta and quiche. → Recipe ideas: What Can I Make With Canned Salmon?
Albacore tuna is also higher in mercury than skipjack tuna. If you want to buy sustainably sourced tuna, look for the terms “pole-and-line-caught,” “troll-caught,” or “school-caught” on can labels.
Tuna has more selenium, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin D; however, chicken meat is richer in vitamin B5 and zinc. Tuna covers your daily selenium needs 153% more than chicken meat. Chicken meat has 41 times less vitamin D than tuna. Tuna has 82 IU of vitamin D, while chicken meat has 2 IU.
Some tuna cans that say do not drain because they don't add oil, water, fillers, preservatives, and GMO soy broth. Cans that say do not drain contain only tuna or sometimes salmon. They only have natural occurring fish oils and juices and those are rich in omega threes.
The unhealthiest fish to eat are typically large, predatory species high in mercury like shark, swordfish, king mackerel, and imported tilefish, plus bluefin tuna, which are dangerous for brain/nerve health, especially for pregnant women and children; also, farmed salmon and some imported tilapia/catfish raise concerns for contaminants and antibiotics, while orange roughy and Atlantic cod are often cited for high mercury and overfishing/sustainability issues.
Buy skipjack and yellowfin tunas labeled pole-caught, pole-and-line, troll-caught, or FAD-free from the Atlantic or Pacific. Avoid all bluefin tuna, except if you confirm it's Pacific bluefin tuna from a yellow-rated source (scroll down for more information). Avoid tuna caught in the Indian Ocean.
According to the FDA, canned light tuna, made primarily from skipjack, is recognized as a low-mercury fish and is designated a "best choice." The FDA recommends eating 2 to 3 servings a week, or about 8 to 12 ounces.
If you're counting calories and maximizing omega-3 fatty acids, then tuna in water might make a great choice. On the other hand, if moisture, flavor, and vitamin D levels are your focus, then olive oil-packed tuna might be better. Whatever tuna you choose, it's important not to go overboard for this mild-flavored fish.
Cardiologists generally advise avoiding processed meats, sugary drinks and sweets, and foods high in trans fats and sodium, like most fried foods and salty snacks, because they raise bad cholesterol, blood pressure, and inflammation, significantly increasing heart disease risk. Focusing on whole foods and limiting these culprits is key for heart health.
Pregnant women are cautioned to heed recommendations for canned tuna consumption, as the effects of mercury can more severely impact birth outcomes and young children; exposure to methylmercury during critical fetal development periods can result in poor neurological development and hearing problems.
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
5 Ways to Make Your Canned Tuna Healthier, According to Registered Dietitians
Stored unopened in your pantry or cupboard, canned tuna will last for up to three to five years. Once opened, canned tuna will remain fresh for up to four days in the refrigerator or up to three months in the freezer.
Rinse the Tuna: Thoroughly rinse canned tuna in a strainer under cold water to remove excess salt. Neutralize with Acid: If rinsing isn't enough, add an acidic ingredient to help balance the saltiness (lemon juice, lime juice, apple cider vinegar, or tomato sauce or paste)