You might help someone else make a healthier choice for their body. Canned light or skipjack tuna packed in water is the best choice. No, it is not considered safe for more than a couple of days due to nutritional deficiencies and the significant risk of consuming excessive mercury. This table clearly shows why a balanced approach is always the winner for long-term health and sustainable results. There are safer, more effective ways to lose weight for all populations. A single can of light tuna in water can pack over 20 grams of high-quality protein, which is a massive contribution to your daily needs. We’ll tackle the important questions about mercury, compare it to other protein sources, and give you practical, delicious ways to make it part of your routine. Yet, tuna remains a steadfast staple for those looking to manage their weight effectively. This sustained feeling of satiety helps to curb appetite and reduce the likelihood of overeating at meals or snacking between meals. While beans are rich in fiber, which can aid in weight loss by promoting fullness, they are also higher in carbohydrates. Different approaches to building a tuna wrap significantly impact its nutritional value and suitability for specific health goals. They’re often found in meal prep routines, office lunches, or fitness-focused diets. These wraps are popular among individuals seeking convenient, high-protein meals that support satiety and energy levels throughout the day. This guide walks you through how to build a better tuna wrap, evaluate nutritional value, avoid common pitfalls, and customize it to fit your dietary goals. Portion control is also essential—one wrap with ~3 oz tuna and a medium tortilla is ideal. In this article, we will delve into the nutritional benefits of tuna, its effects on weight loss, and provide insights into how it can be incorporated into a weight loss diet. Tuna is also low in calories and fat, making it an ideal snack for weight loss. Canned tuna can be a convenient and affordable option for weight loss, but it’s essential to choose the right type. Traditional tuna salad recipes often include mayonnaise, which is high in calories and fat. Address The trick is to front-load or time carbs around hard sessions and ensure protein remains ample across meals. Beginners should prioritize protein and fiber within their eating window to sustain fullness and support recovery after easy or moderate runs. This milder window helps you learn to space meals, maintain protein intake, and still cover training sessions without feeling ravenous. This incredible protein-to-calorie ratio is hard to beat, allowing you to meet your protein needs and stay full while easily staying within your daily calorie target. I often tell my clients to think of protein as the “anchor” of their meal. This significantly reduces the chances of overeating or snacking between meals. The water-packed version is lower in calories and is the kind most dietitians recommend. You’ll find canned tuna packed in oil or water. If the fear of getting too much mercury keeps you from eating fish very often, let us persuade you. That’s because it’s lower in mercury than other varieties of tuna such as white and albacore, according to the Environmental Defense Fund. You’ll find about 1.6 grams (g) of this unhealthy fat per tablespoon according to the USDA. Opt for light tuna or skipjack, which generally contain lower levels of mercury compared to larger species.Grilling or baking tuna is a healthier option than frying, as it is lower in added fat and calories.Tuna fish has strong antioxidant properties, due to selenium as well as other nutrients that are efficient in stopping certain types of cancer.While often perceived as bland, tuna salad offers incredible versatility.While omega-3 fatty acids are beneficial for overall health, an imbalance can lead to chronic inflammation and other health problems.However, it’s essential to be mindful of the potential drawbacks, including high mercury content and sodium levels.The base is vegetables and fruits, followed by whole grains and healthy proteins, then fats in moderation, with sweets kept rare. Yes, omega-3s and vitamin B12 in tuna help improve brain function and may reduce the risk of cognitive decline. Canned tuna is nutritious but may contain more sodium and slightly fewer omega-3s than fresh tuna. Eating tuna in moderation and choosing sustainably sourced options allows you to enjoy its benefits while minimizing risks. Albacore tuna, also known as white tuna, tends to have higher mercury levels compared to other species. Depending on the type of tuna, you can get between 0.2 to 1.5 grams of omega-3s per serving. What is the recommended daily intake of tuna for weight loss? These wraps are popular among individuals seeking convenient, high-protein meals that support satiety and energy levels throughout the day.By combining a balanced diet with a healthy and active lifestyle, individuals can maximize the weight loss benefits of tuna fish and achieve their overall health and wellness goals.A well-formulated protein bar can bridge gaps in protein intake, particularly between meals when hunger might lead to overeating or poor choices.But it’s nutrient-rich and can support weight loss.This feature makes it an ideal choice for anyone looking to lose weight while still obtaining essential nutrients.It is also essential to choose tuna from reputable sources and check the label for mercury levels.However, being aware of potential mercury exposure and possible allergies is crucial for making wise dietary decisions.Walking down the canned fish aisle can be surprisingly confusing. Traditional tuna salad, loaded with full-fat mayonnaise, can be a calorie bomb. So, for your weight loss diet, sticking to 2-3 cans of light tuna per week is a perfectly safe and effective strategy. It’s the ultimate convenience food for a quick, healthy meal. Pairing a tuna-rich diet with resistance training is a fantastic strategy for body recomposition—losing fat while keeping, or even building, calorie-burning muscle. The best types of tuna for weight loss are those that are low in mercury and high in protein. For weight loss, it may be beneficial to eat a serving of tuna per day, as long as it is part of a balanced diet and does not exceed daily calorie needs. The amount of tuna that should be eaten per day for weight loss can vary depending on individual calorie needs and dietary goals. Incorporating tuna into a weight loss diet can also help to reduce hunger and increase feelings of fullness, making it easier to stick to a calorie-restricted diet. Bluefin tuna, which is high in fat and calories, but also rich in omega-3 fatty acids. 10 reasons you're not losing weight when exercisingIs coffee good for you? As levels of oestradiol decline during perimenopause and menopause, this can cause some women to gain weight. For women, the active form of oestrogen, oestradiol, plays a key role in the regulation of metabolism and body weight. Sex can affect metabolism due to differences in body composition, fat storage and hormones. These differences are evident in how easy or hard it is for people to lose weight. How much canned tuna is considered safe to eat per week when I’m on a diet? It should be part of a comprehensive approach that includes a balanced diet, regular exercise, and healthy lifestyle habits. However, it is essential to be mindful of potential downsides, such as mercury contamination and sodium content. The FDA and EPA provide guidelines on recommended tuna consumption levels based on mercury content. And with 31g of protein, you won’t be saying, “Where’s the beef? I’m a California girl at heart and fish tacos always give me that West Coast vibe. You can set up a little bar with toppings to serve them, which is a great way to add some fun to a weeknight meal. I love that you get a substantial amount of fiber from the figs and veggies, while also racking up 22g of protein in each golden chicken thigh. Fresh cilantro and parsley, plus olives and ginger bring a whole lot of deliciousness to herb-crusted white fish with asparagus and brussels sprouts. Is Canned Tuna Fish Good for Weight Loss? A Deep Dive Additionally, raw tuna can be high in mercury, which can have detrimental effects on health when consumed in excess. When preparing raw tuna, it is essential to slice it thinly and evenly to ensure food safety. The ideal serving size of raw tuna for weight loss is 3-4 ounces or about the size of a deck of cards. This can lead to a sustainable weight loss and improved overall health. Light canned tuna tends to have the lowest levels of mercury, while Bigeye tuna has the most. Their diet includes eating large amounts of smaller fish with trace levels of mercury. A few minor differences exist between the tuna options listed above, such as the higher omega-3 levels present in canned tuna in water. Vitamin B-12 is essential for vital functions like red blood cell and DNA production.Drinking plenty of water is vital for overall health and can aid in weight loss.Tuna is relatively low in fat, but the fat it contains is predominantly healthy.Some of the fat in tuna is beneficial omega-3 fat, which is linked to better heart health.Tuna is a low-fat fish and is a rich source of lean protein.Three full-day menus (easy prep, around 1,800–2,200 calories; adjust to your needs)Typically, canned tuna is packed with the same nutrients, including high levels of protein and essential omega-3 fatty acids. Conclusion on Nutritional Benefits Increasing your aerobic activity on a regular basis increases the number of calories you burn and may help with your weight loss goals – especially shifting belly fat. Ahi tuna is a rich source of protein, omega-3 fatty acids, and various vitamins and minerals that are essential for fetal development. Ahi tuna can be paired with a variety of vegetables, whole grains, and healthy fats to create a well-rounded and nutritious meal. The high protein content in seared ahi tuna can be beneficial for a variety of health goals, including weight management, muscle building, and overall health. Additionally, ahi tuna is low in saturated fat and calories, making it an excellent option for those looking to manage their weight and reduce their risk of heart disease. To minimize the risks and side effects of eating tuna for weight loss, it’s a good idea to choose types of tuna that are low in mercury, such as skipjack or albacore. In terms of specific weight loss goals, eating tuna can help to support a calorie-controlled diets. When choosing tuna for weight loss, it’s best to opt for skipjack or albacore tuna, which are lower in mercury and higher in protein than other types of tuna. By incorporating tuna into your diet in a healthy and balanced way, you can support weight loss, improve overall health, and reduce the risk of chronic diseases. Edamame, lentils and chicken breast are good sources of protein Your source for health, wellness, innovation and discovery news from the experts at Ohio State. Get articles and stories about health, wellness, medicine, science and education delivered right to your inbox from the experts at Ohio State. Make an appointment with our dietitians or nutritionists. Dietary changes and mindful eating can also make a positive difference. It makes you feel full, increases the amount of calories your body burns, and reduces your appetite. Regularly varying your meals not only ensures a well-rounded nutrient intake but also keeps you engaged and satisfied with your diet plan. For optimal results, incorporating tuna into your diet about two to three times a week is advisable. Integrating variety into your diet not only keeps meals interesting but also ensures you receive a range of vitamins and minerals. Legumes, such as lentils and chickpeas, are also great plant-based options offering protein and essential nutrients. Different types of tuna vary in their fat content and mercury levels. It can be the star of many dishes, providing lean protein and healthy fats. Studies demonstrate that protein-rich meals like tuna reduce hunger hormones and increase fullness signals more effectively than carbohydrate or fat-based meals. Additionally, the satiety and metabolic benefits from tuna’s protein content typically outweigh temporary water retention concerns. A single 3-ounce serving of tuna provides grams of protein and approximately 100 calories. A good source of calcium and protein, yogurt also contains live cultures called probiotics. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease. Nuts are also a great accompaniment to cooked veggies or salads. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease. Artificial trans fats can raise your LDL ("bad") cholesterol. Your doctor or a dietitian can let you know what your daily limit should be. Too much saturated fat can drive up your cholesterol level. Good sources include grapefruit, apples, beans and other legumes, barley, carrots, cabbage, and oatmeal. Every meal is portion-controlled, macro-balanced, and designed by dietitians specifically for fat loss—delivered frozen to your door, ready in under 5 minutes.You can also freeze cooked tuna for up to 2-3 months and thaw it as needed.However, the FDA suggests avoiding bigeye tuna completely as it has the highest levels of mercury content.It’s essential to consider individual needs and circumstances before embarking on the Atkins diet.Here are 10 helpful high-protein foods for weight loss.Consuming tuna can trigger an allergic reaction, which can range from mild symptoms like hives and itching to life-threatening anaphylaxis.This way, you control the amount and quality of the fat you’re adding.Not only that, but a protein deficiency can also have detrimental effects on health, resulting in symptoms like impaired immunity, slow wound healing, low energy levels and an increased appetite.For sustainable weight management combine your exercise regime with a balanced, healthy diet comprising minimally processed foods and healthy fats, lean protein and slow-releasing carbs. These benefits can help to reduce the risk of heart disease, stroke, and cardiovascular mortality. Another option is to purchase fresh or frozen tuna and prepare it yourself to have complete control over the ingredients and cooking methods. Instead, try draining the liquid from the can and rinsing the tuna with water to remove excess sodium. This not only adds protein to the dish but also provides a boost of fiber and antioxidants. Look for low-sodium options when buying ketchup, mustard, mayonnaise, barbecue sauce, soy sauce, and salad dressings. While it won't lower your cholesterol levels, eating less salt can lower your blood pressure and reduce your heart risks. It’s also found naturally in fish and egg yolks. Buy protein-rich beans and legumes such as lentils, black beans, soy/edamame, kidney beans, and garbanzo beans. Replacing some of the meat you eat with beans can help lower your cholesterol by boosting your intake of soluble fiber and cutting saturated fat. When shopping, opt for canned fish that is packed in water or heart-healthy extra virgin olive oil, lower in sodium, wild or safe-caught, and sold in BPA-free cans. The fat in salmon is mostly healthy unsaturated fats, including omega-3 fatty acids. Wild salmon is a great source of protein that's packed with healthy fats, vitamins and minerals. The FDA says it’s safe and beneficial for your health to eat two to three servings (usually 4 ounces) of fish per week, including canned tuna. Because of these healthy omega-3 fatty acids found in fish like tuna, the American Heart Association recommends two servings of fish per week. One of the main benefits of eating canned tuna is that it is an affordable, easy way to get a protein boost. When it comes to the more standard nutrients, you can definitely say tuna is generally good for weight loss. Lime has benefits that include weight loss, skin & eye care, improved digestion, & scurvy treatment. Discover how drinking cider vinegar can improve digestion, aid weight loss, & boost your health—find out today! When tuna fish is cooked, the proteins in it begin to break down into fragments, called peptides. This hormonal shift leads to reduced cravings and a greater sense of fullness, making it easier to stick to a calorie-controlled diet and avoid impulsive eating habits.So, why is canned tuna so great for weight loss?Tuna packed in water is the superior choice for weight loss, as it contains significantly fewer calories and fat grams compared to tuna packed in oil.Monterey Bay Aquarium Seafood Watch.Adding tuna to your diet can help build muscle and lose fat.Canned fish tends to be more affordable than fresh fish and has a longer shelf life, which may appeal to some people.You can even use tuna as a swap in our healthy lasagna recipe.What do nutrition experts recommend buying to pump up your protein? One of the primary reasons why tuna steak is beneficial for weight loss is its excellent protein-to-calorie ratio. To maximize nutritional benefits while minimizing risks, it’s best to vary fish intake and include other low-mercury options in your diet. While tuna offers numerous health benefits, certain groups should limit or avoid its consumption due to its mercury content. However, preparation methods can impact calorie content, so it’s best to avoid tuna dishes high in added fats. As you can see, raw tuna is an excellent source of protein, omega-3 fatty acids, and various vitamins and minerals.Sushi combines various small portions of fish and vegetables, usually wrapped in seaweed and vinegar rice.Albacore (white) tuna contains a higher level of mercury than light tuna and is classified as a "Good Choice," with FDA recommendations limiting consumption to 1 serving (4 oz) per week.In addition to its abundance and meaty flavor, tuna is also extremely nutritious.Partnering it with natural peanut butter gives you a boost of good fats and protein.Canned tuna in brine is a good choice because it’s low in calories and fat. Were you aware that tuna can assist you in your weight loss journey? However, did you know that you can enjoy tuna without worrying about calories? The majority of saltwater fish are well known for their health benefits. The role of protein in weight loss and maintenance. Optimal diet strategies for weight loss and weight loss maintenance. Albacore tuna tends to have a higher mercury content compared to other types of tuna, so moderation is key. Omega-3 fatty acids contribute to overall well-being, which can indirectly support weight loss efforts. Protein is crucial for weight loss because it helps you feel fuller for longer, reducing overall calorie intake. When using canned tuna in water, be sure to drain the liquid and rinse the tuna with water to remove excess sodium. From Californian almonds ripping off vital water resources to cramped chickens in their tiny forever homes, the list of foods in the red is much longer than we would like it to be. People who cannot tolerate or do not eat milk, eggs, and fish, such as those with a lactose intolerance or who follow a vegan diet, are at higher risk for a deficiency. Many foods and supplements are fortified with vitamin D like dairy products and cereals. The best sources are the flesh of fatty fish and fish liver oils. Several case-control studies, when analyzed together, suggest that people diagnosed with tuberculosis have lower vitamin D levels than healthy people of similar age and other characteristics. When it comes to getting fit and lean, many of us are on the hunt for the perfect foods to fuel our bodies. To make a tuna sandwich more weight-loss friendly, consider these strategies⁚ However, it's important to note that the amount of omega-3s in tuna can vary depending on the type of tuna and how it was caught. Tuna is a good substitute for high-calorie meats as it can help you reduce your calorie intake without compromising on nutrition. Its omega-3 is extremely useful in lowering inflammation, which is known to cause chronic diseases like cancer. In addition, the Polyunsaturated fat present in it also improves your blood circulation and prevents the buildup of plaque in your arteries. Tuna has been the favorite of seafood lovers for decades, and that’s because it not only has a delicious flavor but also an impressive nutritional profile. To keep your diet on track, it's best to choose fresh tuna or canned tuna packed in water when possible. One study found that people who switched to a diet rich in PUFAs burned 100 more calories per day compared to those who consumed a diet high in saturated fats. So, by combating inflammation, omega-3s in tuna can further support your weight loss efforts. At the top of the list of beneficial PUFAs in tuna is omega-3, an essential fatty acid that our bodies can't produce on their own. From these results, it may be concluded that n−3 fatty acids can be used as therapy for any type of inflammation that involves an undesirable immune response (121). Studies suggested that when sufficient concentrations of fish oil are consumed, significant anti-inflammatory effects are obtained. Studies carried out in humans also demonstrated the immunomodulatory effects of omega-3 PUFAs, resulting in a significant decrease in the generation of pro-inflammatory leukotriene B4 and modulating cytokine production (128–130). Secondly, the method of preparation significantly impacts the overall caloric and nutritional value․ Tuna packed in oil, for instance, adds significant calories and unhealthy fats, negating some of its weight-loss benefits․ Choosing tuna packed in water is strongly recommended․ Adding mayonnaise or other high-calorie condiments further diminishes the health advantage․ Beyond protein, tuna is rich in omega-3 fatty acids, particularly EPA and DHA․ These healthy fats play a role in reducing inflammation, which is often linked to weight gain and metabolic disorders․ Furthermore, some studies suggest that omega-3s may positively influence appetite regulation, potentially leading to reduced calorie intake․ However, it's crucial to note that this effect isn't universally observed, and more research is needed to establish a definitive causal link․ As part of a healthy diet, tuna is an excellent choice for weight loss due to its high protein content. By adding tuna to a balanced meal plan, individuals can reap the benefits of its high protein content and low calorie count while supporting their overall health and weight loss goals. By focusing on a balanced diet and a healthy lifestyle, you can harness the nutritional benefits of tuna and other foods to support your weight loss journey and overall well-being. Proponents say this high-protein diet helps you feel fuller for longer, supports muscle growth, and may aid in weight loss, especially because both foods are low in calories and fat. In summary, tuna can be a healthy addition to our weight loss journey due to its high protein content, low-calorie count, and essential nutrients. Tuna stacks up favorably against other protein sources for weight loss, each offering unique advantages and disadvantages. Grilling or baking fresh tuna steaks are also excellent options, allowing you to control the added ingredients and avoid unnecessary calories. This hormonal shift leads to reduced cravings and a greater sense of fullness, making it easier to stick to a calorie-controlled diet and avoid impulsive eating habits. Another aspect to highlight in the amino acid content of bluefin tuna is the contribution of phenylalanine and tryptophan, as both amino acids are considered natural antidepressants (61). For example, an adequate supply of histidine through the diet provides benefits against age-related neurodegenerative and cognitive disorders, metabolic syndrome, rheumatoid arthritis, and inflammatory bowel disease (59). They are considered essential amino acids since humans do not have the ability to synthesize them, and must be incorporated into the diet (Table 1). Fish proteins are better quality than red meat due to their lower collagen content and better digestibility, reported to be over 90% (6, 51). So, if you’re looking for a filling, nutritionally balanced dish, consider giving rice and tuna a place on your plate! Add cooked brown rice and tuna, stirring to combine.4. Top with drained tuna, sliced avocado, cucumber, and grated carrot.3. Tuna is widely recognized as a fantastic source of lean protein. We’re a team of athletes, nutrition coaches, and registered dieticians who love to share our passion for working out and eating healthy. Tuna provides the necessary protein for muscle growth but is not high in calories (only 144 calories per 100 grams of bluefin tuna). “As canned tuna typically contains younger and smaller types of tuna, including light and skipjack, it is typically lower in mercury than frozen or fresh tuna filets.” Another reason you want to include tuna in your diet if you are a bodybuilder is its high protein content. This way, you control the amount and quality of the fat you’re adding. If you love the taste of tuna in oil, a little trick I’ve used is to buy tuna in water and then add a small teaspoon of high-quality extra virgin olive oil myself. We touched on this with the calorie table, but let’s be direct. This is a critical question, and the answer depends entirely on how the tuna is packed. Tuna is an excellent source of protein, containing about 25 grams of protein per 3-ounce serving.Crackers, on the other hand, can be high in calories and carbohydrates, so it’s essential to choose a low-calorie, whole-grain option.A high-protein approach supports recovery, preserves lean mass during energy deficits, and keeps you full between sessions.A deficiency in these nutrients can sometimes hinder weight loss efforts.Certain types of tuna, like albacore or bigeye, have higher mercury levels, which can pose health risks over time.Wasabi, the spicy, pungent green paste that comes with sushi, may help promote weight loss.When seared, ahi tuna is typically cooked on the outside while remaining rare on the inside, preserving its natural flavors and textures. You might enjoy a tuna salad sandwich, but pairing it with whole-grain bread can enhance its nutritional value. However, it’s essential to consider portion sizes and ingredients. It’s easy to assume that just by choosing tuna salad, you’re on a fast track to shedding pounds. I remember my first encounter with a creamy tuna salad at a friend’s gathering, thinking I was making a smart choice. When I first revamped my eating habits, adding tuna was a game changer. Each three-ounce serving (drained) provides 17 grams of high-quality protein.Tuna adds variety to your diet and makes reaching that target easier without eating another chicken breast.The seemingly simple question of whether a tuna sandwich aids weight loss sparks a surprisingly complex debate.Avoid relying on canned tuna and instead try grilling, baking, or searing fresh tuna.Its high protein content, omega-3 fatty acids, and healthy fatty acid profile make it a nutritious and filling food. Moreover, the simplicity and speed of preparing tuna on toast make it a convenient option for busy lifestyles. Chicken breast, canned salmon, or even plant-based options like chickpeas can work well in the same format. When it comes to meal prep, portioning out the ingredients into individual containers can be very helpful. Toast can be made from whole grain or sprouted bread, which adds fiber to the meal. This high protein content makes tuna an ideal food for muscle building, recovery after exercise, and maintaining satiety. A 100-gram serving of tuna contains 184 calories, which is about 9% of the Daily Reference Intake (DRI) based on a 2000-calorie diet. The high-quality protein and omega-3 fatty acids in tuna may help reduce the risk of type 2 diabetes. The omega-3 fatty acids in tuna may also play a role in mood regulation and mental health. It’s high in protein but has mercury and sodium, mainly in canned tuna. Eating tuna fish is good for you because it has lots of protein and not many calories. Tuna is an excellent addition to a weight loss diet, and this superfood can help you gain back control of your health. Rice is a vital crop, particularly in Asia, where it is absolutely essential for sustaining the population. Intensive poultry farming can also affect the health of workers and consumers. Large companies such as Dole and Bonita pay workers as little as $13 per day without providing benefits, on top of already terrible working conditions. Trees that depend on insect pollination are experiencing a decline in fruit production, ultimately affecting the food security of the locals. Countries like Costa Rica, where pineapple is the primary food export, face various environmental issues, from water grabbing to loss of biodiversity. Albacore tuna, while richer in flavor, generally has higher fat content than skipjack. Protein is crucial for weight loss because it promotes satiety, meaning it keeps you feeling full for longer, reducing overall calorie intake. This exploration will move from the particular – analyzing specific sandwich components – to the general – understanding the broader context of weight loss and dietary strategies. The seemingly simple question of whether a tuna sandwich aids weight loss sparks a surprisingly complex debate. Canned light tuna, often made from skipjack, tends to be lower in mercury and is a great option for weight management. You can use canned tuna fish in salads, sandwiches, or as a topping for whole grain crackers or veggies, and combine it with other protein-rich foods such as lean meats, fish, eggs, and plant-based options. Look for canned tuna fish that is low in mercury, such as skipjack or albacore, and opt for varieties that are packed in water or olive oil rather than soybean oil or other unhealthy fats. By combining a balanced diet with a healthy and active lifestyle, individuals can maximize the weight loss benefits of tuna fish and achieve their overall health and wellness goals. However, it’s essential to be mindful of the calorie and mercury content of tuna fish and to vary your protein sources to avoid excessive exposure to mercury. The Atkins diet is particularly effective for individuals with a high BMI (body mass index). Many individuals may struggle to maintain the strict carb limits, leading to weight regain. The severe restriction on carb intake means that individuals may struggle to stick to the diet, leading to frustration and disappointment. The Atkins diet can be difficult to follow, particularly in the early phases. Studies have shown that the Atkins diet is effective in reducing triglyceride levels, leading to a reduced risk of heart disease. Because it has a lot fewer calories. The more muscles you have, the more calories you burn, even when you’re just chilling. That’s amazing because protein is kind ingredient for losing weight. You can stir it into salads, mix it with whole grain pasta, or cook up a yummy tuna melt. Tuna contains high levels of mercury, a heavy metal chemical element known to alter brain functioning as well as affect growth and development in infants and young children (5). When your body loses weight quickly, your metabolism slows down (1). These amino acids help to support eyesight, heart health, brain function and immune system function. Tuna is high in selenium – a trace mineral important for thyroid health and immune function (4).