Is tuna good for you? Let’s look at the facts.
Tuna is high in protein and low in fat and calories. A 3-ounce serving (about the average size of a small can of tuna in water) contains only 80 calories, but over 16g of protein.
For a 2,000 calorie diet, that’s almost 30% of the protein you need in a day.
Now, the in water bit is important.
Canned tuna often comes in two different forms: tuna in water and tuna in oil.
Tuna in oil has a lot more fat and additional calories, though some people may like the taste better and feel the tuna isn’t so dry.
So if you’re trying to cut the calories and get the most protein bang for your calorie buck, tuna in water is the way to go. If taste is important, you may want to opt for tuna in oil.
Now, one of the reasons you might be asking yourself, “Is tuna good for you?” could be because tuna, and other fish, often contain mercury.
This is a big concern for most people when it comes to fish. However, recent evidence points to one very interesting possibility:
It’s Possible the Naturally Occurring Selenium in Tuna Reduces the Danger of Mercury
Several studies have investigated how selenium, a trace element which you can find in many different foods and which your body requires to stay healthy, may be able to reduce the negative effects of mercury.
Although it is not entire clear how, exactly, this process works, it does seem to work within the body of the tuna itself. This indicates that it may do the same for you as well.
And it turns out that canned light tuna is probably much lower in mercury to begin with than other fish. It’s one of the few fish that the FDA recommends you eat because it is naturally lower in mercury.
However, the same can’t be said for white (albacore) tuna. You should only eat 6 ounces of this type of tuna each week.
Why Is Tuna Good For You? Because Omega-3 Fatty Acids, High Protein, and Low Calories All Outweigh Possible Mercury Risks
Tuna is so healthy in so many other respects that, honestly, the only drawback is possible mercury contamination.
And, with mercury possibly taken out of the picture because of the recent selenium findings, there’s really no reason to avoid adding tuna to your diet.
In addition to being high in protein and low in calories, tuna is also filled with omega-3 fatty acids, which are important to heart health, brain health, and the health of many other organs and organ systems.
So, is tuna good for you? The answer is a little bit more than yes — it’s actually great for you.
But there’s one added benefit to tuna that we haven’t discussed yet.
How Else Is Tuna Good For You? Tuna May Help Boost Testosterone Levels
In addition to being high in protein, low in fat, high in omega-3s, and low in mercury, tuna is also filled with vitamin D, a critical vitamin to increasing natural testosterone levels.
Another natural way to increase your testosterone levels is through heavy exercise, as heavy exercise, especially high intensity interval training (HIIT) or compound lifting, can increase your serum testosterone levels briefly.
Eating tuna before and after exercising can improve the results of your exercise, but having low testosterone often sabotages your workout before it even begins.
In fact, many men who suffer from low testosterone find that their workout routines aren’t returning the results they expect.
Adding a simple, low-cost protein to your diet before and after you exercise may improve those results, but, if you suffer from clinically low testosterone, even these measures may be insufficient.
Is Tuna Good for You? Absolutely. However, If Your Testosterone Is Truly Low, It’s Not the Answer
All the protein and exercise in the world isn’t going to cure hypogonadism (low testosterone).
If you’re suffering from symptoms like depression, lack of results at the gym, obesity, fatigue, weight gain, anxiety, or any of these other symptoms, you might be suffering from low testosterone.
No amount of exercise or healthy eating is going to fix this, and you can feel these symptoms no matter your sex — even women can suffer from low testosterone.
To learn more about low testosterone, setup a free consultation today.
You’ll be glad you did.
—Augie Galindo, PA-C