Tuna is one of the most popular seafood choices, well-known for being nutritious, delicious, and versatile. Canned tuna is a staple for quick sandwiches, salads, pasta dishes, and more. Tuna steaks can be grilled, seared, or baked for easy entrées. Many people enjoy tuna’s mild, slightly briny taste several times per week. But is it healthy to eat tuna every day?
Overall, tuna is a highly nutritious food that is sustainably sourced. Eating tuna in moderation, about two to three servings per week, provides excellent health benefits. Consuming tuna daily long-term, however, could potentially pose some health risks to be aware of. Here is a detailed look at the pros and cons of incorporating tuna into your daily diet.
The Nutritional Benefits of Tuna
Tuna is prized in the diet because it delivers a powerhouse package of lean protein, healthy fats, and essential nutrients with relatively few calories. The many benefits of daily tuna consumption can include:
High-Quality Protein: A 3 oz serving of tuna provides about 22 grams of protein, containing all the essential amino acids your body needs. Protein intake aids muscle growth and maintenance.
Essential Omega-3s: Tuna is rich in anti-inflammatory omega-3 fatty acids like DHA and EPA, which are linked to improved heart health and brain function. Canned light tuna has around 200 mg per serving.
High Vitamin D: Important for immune function and bone health, tuna provides nearly 100% of the recommended daily vitamin D. Many people do not get enough vitamin D.
Selenium: Tuna is an excellent source of selenium. This antioxidant helps protect cells from damage and regulates thyroid function.
Niacin, Vitamin B12 and Vitamin K: Important for converting food to energy, red blood cell production and blood clotting. A serving of tuna can meet about a third of B12 needs.
Iodine: Tuna provides iodine which is crucial for proper thyroid hormone production and metabolism.
Iron and Phosphorus: Tuna contains iron needed for circulation and phosphorus for tissue repair and kidney function.
Low Mercury: Light canned tuna tends to be low in mercury compared to other large fish. Albacore tuna has more mercury but still within moderate ranges.
For its stellar nutritional resume, eating tuna fish daily in recommended portions can be very healthy. It delivers high quality protein, anti-inflammatory fats, and essential vitamins and minerals.
Potential Risks of Too Much Tuna
Despite its benefits, regularly eating tuna every day can also come with possible risks, especially if consuming excessive amounts. Some concerns associated with overindulging in tuna include:
Mercury Exposure: Tuna contains traces of mercury absorbed from the marine environment. Excessive mercury intake can harm brain and kidney function. Children and pregnant women are most at risk. Adults should limit intake to about 8 oz or less per week. Albacore tuna has more mercury than skipjack or other tuna species.
Sodium Content: Canned tuna can be high in sodium, with 300 mg or more per serving. Consuming high sodium daily increases risk for hypertension and cardiovascular disease. Look for low sodium canned tuna or rinse to reduce salt content.
Fish Allergies: Some people may have a fish allergy or sensitivity. Symptoms include skin reactions, gastrointestinal issues and respiratory problems. Allergies can develop to commonly eaten fish like tuna over time.
PCB Exposure: Tuna and other large predatory fish can accumulate PCBs from the environment. The EPA recommends limiting white albacore tuna intake to reduce exposure to PCBs.
Iodine Excess: While important, iodine above maximum recommended levels over time can potentially lead to thyroid dysfunction. Too much iodine is rare but highest risk comes from seafood.
BPA Exposure: Some canned tuna may contain trace amounts of BPA in the can lining. Look for BPA-free cans or pouches if this is a concern.
Eating tuna only occasionally likely poses little risk. But having tuna multiple times per day over many years could potentially lead to excess mercury, sodium, iodine or other contaminants building up in the body. Moderation is key for long-term health.
Recommended Intake of Tuna for a Balanced Diet
While tuna is very healthy, it’s best not to rely on just one food for daily protein and nutrition. For a balanced diet with the right variety and proportions of protein, experts recommend limiting tuna intake to about:
2-3 servings per week for low mercury canned light tuna.
1 serving per week for albacore, yellowfin or bigeye tuna, which have moderate mercury levels.
The FDA and EPA provide these guidelines for maximum recommended amounts of tuna:
Albacore (white) tuna: 170g (6 oz) per week
Canned and pouched light tuna: 340g (12 oz) per week
Fresh/frozen tuna steak: 170g (6 oz) per week
Consuming more than this regularly, especially of albacore tuna, could risk going over safe mercury limits. When eaten in suggested amounts along with a diverse, balanced diet, tuna intake should stay well within safe ranges.
It is also important to consider tuna sustainability. Try to choose pole and line caught skipjack tuna which has less impact on marine life populations compared to other fishing methods. Look for sustainably sourced orresponsibly farmed tuna.
Healthy and Creative Ways to Enjoy Tuna
When eaten in moderation, tuna offers nutrients and health advantages. Here are delicious and nutritious ways to enjoy tuna as part of a varied diet:
Tuna sandwiches with avocado or low fat plain Greek yogurt instead of mayo for healthy fats and protein. Add tomato, greens, and mustard.
Tuna salad stuffed into a pita pocket, wrap, or lettuce cups for a portable meal.
Tuna poke bowl with brown rice, seaweed salad, avocado, edamame, and pickled ginger.
Grilled or pan seared tuna steak served with roasted veggies and quinoa or couscous.
Tuna burgers mixed with chickpeas, spices, herbs and a light binder like bread crumbs or eggs.
Tuna casserole made with whole grain pasta, peas, reduced fat cream soup and sautéed onions.
Tuna mixed into pastas like penne, farfalle or soba noodles instead of heavy cream sauce for lighter fare.
Rice paper tuna wraps with avocado, carrot, cucumber and greens for low carb lunches.
Ceviche-style lime marinated raw tuna with avocado and sliced bell peppers.
Sushi and sashimi served with wasabi, pickled ginger, and plenty of veggies provide omega-3s.
Grilled or pan seared tuna taco salad with beans, tomatoes, corn, greens and tangy crema in lettuce cups.
Conclusion
In conclusion, tuna can be part of a healthy diet when consumed in moderation, about 1 to 3 times per week. While tuna offers fantastic nutrition benefits, excessive intake could pose potential health risks. For the best nutrition and health, enjoy tuna as part of a diverse diet with plenty of fruits, vegetables, whole grains, lean proteins, legumes, nuts and healthy fats from other seafood, oils, seeds and produce.