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Diet & Nutrition, Health

20 Amazing Health Benefits Of Tuna Fish

Written by Dejan Kvrgic
Blogger, Writer
Reviewed by Zola Johnson
Zola Johnson is a Registered Nutritionist and Cosmetologist.

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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.

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.


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.


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.


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 fresh fish instead of the canned one as processed food actually increases the risk of cancer.


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.


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.


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.


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.


Don't have time for the full article? Read this.

20 Amazing Health Benefits Of Tuna Fish

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.


[1]ResearchGate: Mercury Concentrations in Fresh and Canned Tuna: A Review
[2]National Library of Medicine: Cardiac benefits of fish consumption may depend on the type of fish meal consumed: the Cardiovascular Health Study
[3]ResearchGate: Nutritional evaluation in five species of tuna
[4]National Library of Medicine: Dietary Fish, Fish Nutrients, and Immune Function: A Review
[5]BrainMD: Circulation
[6]Daily Mail UK: Feeling down? Try a tuna sandwich: Eating the fish found to reduce risk of depression by 25% – but only if you are a woman
[7]ResearchGate: The effect of tuna fish oil (Thunnus albacares) on the total cholesterol, LDL cholesterol, HDL cholesterol and the triacylglycerol level on hypercholesterolemia rats (Rattus norvegicus)
[8]National Library of Medicine: Omega-3 Fatty Acids and Eye Health: Opinions and Self-Reported Practice Behaviors of Optometrists in Australia and New Zealand
[9]National Library of Medicine: Vitamin D and Bone Health; Potential Mechanisms
[10]National Library of Medicine: Anti-wrinkle effects of a tuna heart H2O fraction on Hs27 human fibroblasts
[11]National Library of Medicine: Fish Consumption and Stroke Risk in Elderly Individuals
[12]National Cancer Institute: Antioxidants and Cancer Prevention
[13]ScienceDirect: Tuna metabolism and energetics
[14]Healthline: Is the Tuna Diet Safe, and Does It Aid Weight Loss?
[15]National Library of Medicine: Effect of omega-three polyunsaturated fatty acids on inflammation, oxidative stress, and recurrence of atrial fibrillation
[16]Scientific Reports: Higher omega-3 index is associated with increased insulin sensitivity and more favourable metabolic profile in middle-aged overweight men
[17]National Library of Medicine: Selenium Deficiency
[18]National Library of Medicine: The Importance of Marine Omega-3s for Brain Development and the Prevention and Treatment of Behavior, Mood, and Other Brain Disorders
[19]National Library of Medicine: Early acute necrosis, delayed apoptosis and cytoskeletal breakdown in cultured cerebellar granule neurons exposed to methylmercury
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