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Health Benefits Of Tuna And Sardines

Health benefits of tuna and sardines

Fish, such as tuna and sardines, have been known to be rich in polyunsaturated omega-3 fatty acids that have been linked to numerous health benefits.

Key takeaways: 

1. Tuna and sardines are rich in protein and healthy fats, such as polyunsaturated omega-3 fatty acids.

2. High omega 3 consumption has been linked to improved cognition and ADHD symptoms, reduced risk of heart disease and reduced inflammation.

3. Studies have found that they both can improve thyroid function and metabolism, boost immune function and promote bone health.


Nutritional Content 

Canned albacore tuna contains only 110 calories in 3 ounces, but it is packed with 20 grams of protein. One 3.75 oz can of sardines has about 191 calories, 22.7g of protein, and 137% of the recommended daily allowance of Vitamin B12. Both tuna and sardines contain fatty acids, selenium and vitamin D, which are shown to have positive impacts on health.


Health Benefits

Tuna and sardines are high in docosahexaenoic acid (DHA), which is a type of omega-3 fatty acid that has been linked to improved cognition and prevention of ADHD, reduced likelihood of getting heart disease, decreased risk of certain cancers, and reduced inflammation. Additionally, the selenium content of these fish is beneficial for improving thyroid function and metabolism, as well as boosting the body’s antioxidant capacity. Vitamin D is known to improve bone health and acts as a defense against several cancers, as well.


Works Cited:

Benstoem, Carina, et al. “Selenium and its supplementation in cardiovascular disease—what do we know?.” Nutrients 7.5 (2015): 3094-3118.

Hearn, Thomas L., et al. “Polyunsaturated fatty acids and fat in fish flesh for selecting species for health benefits.” Journal of Food Science 52.5 (1987): 1209-1211.

Horrocks, Lloyd A., and Young K. Yeo. “Health benefits of docosahexaenoic acid (DHA).” Pharmacological research 40.3 (1999): 211-225.

Lund, Elizabeth K. “Health benefits of seafood; is it just the fatty acids?.” Food chemistry 140.3 (2013): 413-420.

Ruxton, Carrie. “Health benefits of omega-3 fatty acids.” Nursing Standard 18.48 (2004): 38-43.

Siddiqui, Rafat A., et al. “Omega 3-fatty acids: health benefits and cellular mechanisms of action.” Mini reviews in medicinal chemistry 4.8 (2004): 859-871.

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