A Lean Seafood Powerhouse With Benefits and Smart Limits

Tuna is a nutritious seafood rich in high-quality protein, omega-3 fatty acids, vitamin B12, selenium and vitamin D, making it helpful for muscle maintenance, heart health, brain function and overall energy. Its omega-3 fats may support healthy cholesterol levels, reduce inflammation and protect cardiovascular health, while its protein helps with fullness and body repair. Tuna is also a convenient food for salads, sandwiches and balanced meals. However, some tuna can contain mercury, especially larger species, so it should be eaten in moderation, particularly by pregnant women, young children and people who eat fish often. Canned tuna may also be high in sodium depending on the brand. For the best balance, choose tuna in water or olive oil, watch portion sizes, and rotate it with lower-mercury fish such as sardines, salmon or hake.