What are the Health Benefits of Tuna?


Tuna comes in several different types, and all of them provide great health benefits. There are five main kinds that make great food options: Skipjack, Albacore, Yellowfin, Bigeye, and Bluefin. Out of those options, Skipjack tuna is the most commonly consumed in the United States and over 70% of the canned tuna market in the United States comes from Skipjacks.  

Yellowfin tuna is the most versatile type and can be eaten raw or cooked. It’s very popular as sushi, grilled as a steak, in ahi tuna recipes, and when included in poke bowls. Albacore is the second most canned type of tuna. This white tuna also makes a good choice for grilling. 

Bigeye tuna is primarily consumed raw and used for sashimi. Although a delicious fish, Bigeye tuna is currently vulnerable and should only be consumed if caught sustainably. 

Finally, we have Bluefin tuna. Bluefin tuna is the most high-end form of fresh tuna that is consumed. It is typically consumed as sashimi. 

Why do we care so much about tuna? Well, it’s not just us. Almost half of all American households serve canned tuna monthly, and 17% of households serve it at least once a week. Not only are all types of tuna enjoyable to eat, but they provide a lot of health benefits and are high in protein. 

We’re here to teach you many of the health benefits of tuna fish and show you some delicious ways 3Natives serves it up.

An Excellent Source of Vitamin B12

Vitamin B12 is an essential vitamin required for the proper function of the central nervous system. It’s also needed to make DNA. B12 is also critical in forming new red blood cells, which help prevent the development of anemia. Those diagnosed with anemia need more B12 as part of their treatment. 

Improves Heart Health & Lowers Heart Disease Risk

One of the main reasons for heart disease is the accumulation of omega-6 fatty acids and LDL cholesterol in the arteries in your heart. Consuming tuna can help reduce omega-6 fatty acids and LDL cholesterol levels because of the high levels of omega-3 fatty acids. Eating more foods rich in omega-3 fatty acids can help lower the risk of cardiovascular disease and heart attacks. Eating tuna can help improve your heart health. 

Helps with Vision Health

Omega-3 fatty acids are good for your health in many ways, and this includes your eyes and vision. In a 40,000-person study, 68% of the women who ate multiple servings of tuna a week had a lower risk of developing dry eye. Eating tuna can also help with the overall health of your retina because of the omega-3 fatty acids. 

Reduces Risk of Dementia and Cancer

If you haven’t noticed already, omega-3 fatty acids are the common denominator for most of tuna’s health benefits. And the same goes for the potential benefit of reducing your risk of developing dementia or cancer. 

When talking about dementia, it is key to balance our intake of omega-6 fatty acids with omega-3 fatty acids. This can help slow down the development of dementia. The omega-3 fatty acids in tuna help block the omega-6 fatty acids that want to produce inflammation. 

When it comes to cancer risk, it also has to do with reducing inflammation. Many types of cancer correlate with chronic inflammation; omega-3 fatty acids can reduce inflammation and slow tumor growth. 

Helps with Blood Sugar Control

Tuna does not have any carbohydrates per serving. Because of the lack of carbs and the inclusion of other nutrition, tuna is one of the good types of fish to eat to support blood sugar control for those with diabetes. According to the American Diabetes Association, eating fish, such as tuna, twice per week is recommended to help manage diabetes. 

Weight Loss Support

Tuna is a lean superfood that is a great source of protein and very low in carbs and calories. What makes that exciting is that tuna keeps you fuller for longer. Being fuller for longer prevents you from overeating, which in turn supports healthy eating habits and can promote weight loss. Who said you can’t eat delicious foods when trying to lose weight? 

Reduce Muscle Loss

It is recommended that older adults consume foods with high levels of polyunsaturated fat. This helps with increasing lean body mass and improving grip strength. Tuna has both high levels of polyunsaturated fat and essential amino acids that all help support muscle mass retention, making it a great food to consume to help you stay strong. 

Tuna is Full of Nutrition

Tuna is a great dietary source of vitamin D. Three ounces of canned tuna account for 50% of the recommended daily amount. On top of that, tuna has other vitamins and minerals and beneficial nutrients, such as iron, calcium, iodine, potassium, zinc, B vitamins, selenium, and choline. 

Find Delicious Tuna Options at 3Natives

There are so many great ways to take advantage of the health benefits of tuna, and at 3Natives, we have four unforgettable menu items that include tuna: tuna salad, tuna salad wrap, tuna sandwich, and the mission beach bagel.  

Whether you want a fresh salad, a wrap, a hot sandwich, or even a bagel, we have something for everybody. Stop in at your local 3Natives in Florida or Oklahoma and enjoy delicious and nutritious tuna dishes.