Tuna is a warm-water fish that is often commercially fished as food and popular as a blue-water game fish. Tuna meat, whether fresh or frozen, is considered a delicacy. It has a gentle, soft, juicy texture and a meaty, creamy flavor. Tuna meat will stay tender, juicy, and buttery whether you eat it raw or cooked.
Tuna has no fishy flavor or odor and is incredibly healthy. It is a healthful fish that is minimally acidic, making it suitable to eat on a low-acid diet.
Is Tuna Acidic?
The pH of fresh Tuna, both broiled and baked, ranges from 5.2 to 6.1. Canned Tuna, on the other hand, has a pH of 5.9-6.2. A pH of 7 is regarded as neutral. Anything with a pH of 7 or higher is alkaline, while anything with a pH of 7 or lower is acidic. Tuna has a pH that is close to neutral, making it less acidic.
Is Tuna Good for Acid Reflux?
Tuna is okay to eat on a low-acid diet because it isn’t overly acidic. It also contains a variety of nutrients (B-complex vitamins, omega-3 fatty acids, potassium, and selenium) that can help you avoid the symptoms of GERD and acid reflux.
However, Tuna is still moderately acidic, so some people may not tolerate it as well as others. As a result, pay attention to your body and change your food accordingly.
Can People With GERD/Acid Reflux Consume Tuna?
Yes. In a moderate quantity, individuals who suffer from GERD/acid reflux can have tuna. Omega-3 fatty acids, which are healthy fats, are abundant in oily fish like tuna. Acid reflux symptoms can be relieved by eating low-fat meats and seafood, such as fish.
Minimize your consumption of saturated fats and replace them with healthy, unsaturated fats to reduce acid reflux. Leading a healthy lifestyle, losing weight, eating small frequent meals, choosing wholesome foods, avoiding alcohol, and stopping smoking are some of the preventive measures that might help you minimize acid reflux.
Health Benefits of Canned Tuna
Tuna is a lean protein that is high in critical minerals and is completely safe when consumed in the appropriate amounts.
A high-quality protein source
Protein is a necessary macronutrient for muscle health and rehabilitation. Fish is a high-quality protein source, and Tuna, in particular, is an inexpensive protein source and a pantry staple.
Rich source of Taurine
A good source of amino acids, Tuna is rich in Taurine. This amino acid has been linked to a reduction in the risk of heart disease in studies. Taurine may help people with hypertension lower their blood pressure by reducing stress on the cardiovascular system.
Lower cancer risk
The omega-3 fatty acids found in Tuna are also thought to decrease tumor cell growth and reduce inflammation in the body. This is significant since persistent inflammation is linked to a variety of cancers.
Helps in weight loss
Tuna is high in protein yet low in calories, so it keeps you fuller for longer and prevents you from overeating. As per a study titled “Dieting in adolescence” published in “Paediatrics & Child Health,” it was found that adolescents who ate lean fish like Tuna on a regular basis for several weeks dropped two pounds more than those who did not consume fish. Tuna is popular among bodybuilders and fitness models on a diet because it provides a lot of protein while keeping total calories and fat low.
Reliable source of vitamins and minerals
Tuna, both fresh and canned, is a good source of B vitamins, particularly niacin (B3), which is good for the neurological system and skin. Tuna also contains calcium, which is important for strong bones and muscle contractions, as well as magnesium, which is necessary for energy, and vitamin D. Vitamin D is required for bone health, immune system strength, and healthy growth in children. When compared to canned Tuna, fresh Tuna offers twice the quantity of vitamin D per 100g.
Tuna is also high in iron, vitamin B6, potassium, selenium, and iodine, among other vitamins and minerals. Vitamin B12, which is required for the production of DNA, is abundant in Tuna. Vitamin B12 also aids in the formation of new red blood cells and the prevention of anemia.
Prevent vision problems
Tuna’s omega-3 fatty acids appear to benefit eye health as well. Women who ate multiple servings of Tuna each week had a 68 percent decreased risk of having dry eyes, according to a survey of 40,000 female health professionals. Omega-3 fatty acids are also known to help maintain retinal health.
Low-fat diet
With roughly 2 grams of fat per 2.5-ounce meal of solid white albacore Tuna, Tuna is a low-fat protein option. More importantly, the bulk of the oil in Tuna is unsaturated fats like omega 3 fatty acids, which are good for you. Some fat is required to aid in the absorption of vitamins and minerals from the diet.
Enhances the immune system
Tuna is high in manganese, zinc, vitamin C, and selenium, all of which aid in immune system strength. These antioxidants protect us from heart disease, cancer, and other diseases by combating free radicals, which are cellular by-products of metabolism.
Is Canned Tuna Healthy?
Tuna in a can is one of the healthiest and most cost-effective protein options. The fish is strong in anti-inflammatory, heart-protective omega-3 fatty acids and has 20 to 25 grams of protein per can. It has plenty of vitamin D and is low in carbohydrates. Although it is critical to be aware of and be educated about the potential health risks of canned fish, keep in mind that by eating a well-balanced diet and consuming a reasonable amount of Tuna each week, which the FDA advises as 2-3 servings, you can reap the benefits of Tuna while avoiding the majority of the risks.
Can a Pregnant Woman Have Tuna?
The majority of Tuna species contain high amounts of mercury, a substance related to a variety of health and developmental issues in children. As a result, pregnant women are frequently advised to minimize their Tuna consumption.
The FDA recommends that pregnant women have 8–12 ounces (225–340 grams) of fish and seafood per week, with no more than 12 ounces (340 grams) of canned light tuna or 4 ounces (112 grams) of yellowfin, white, albacore Tuna every week. Furthermore, pregnant women should avoid eating bigeye Tuna and other high-mercury fish like swordfish, shark, marlin, orange roughy, king mackerel, and tilefish.
Is Tuna Safe for Children?
The majority of Tuna species contain high amounts of mercury, a substance related to a variety of health and developmental issues in children. Mercury poisoning is especially dangerous to a developing child’s nervous system. As a result, caregivers should limit the amount of canned Tuna fed to babies and small children.
Children aged 2–10 can eat up to 1 ounce (28 grams) of low mercury fish, such as light and skipjack canned Tuna, two to three times per week, according to the Food and Drug Administration (FDA).
The Bottom Line
Tuna fish is one of the most popular seafood species on the planet. It is incredibly nutritious, in addition to its abundance and meaty flavor. It can be consumed by people who experience acid reflux.
Tuna is high in nutrients, including those that are particularly important during pregnancy. However, many types of Tuna may contain high levels of mercury, a toxin that can harm your baby’s health and cause a variety of developmental problems. In addition, eating raw Tuna increases the risk of contracting Listeria.
To maximize the benefits of eating Tuna while minimizing the risks, pregnant women should avoid eating raw Tuna. They should also choose low-mercury Tuna and other fish over fish with high mercury levels. Yellowfin, Albacore, and Ahi Tuna are high in mercury and should be avoided.
References
Maqbool, A., Strandvik, B., & Stallings, V. A. (2011). The skinny on tuna fat: health implications. Public health nutrition, 14(11), 2049–2054. https://doi.org/10.1017/S1368980010003757
Watanabe, F., & Bito, T. (2018). Vitamin B12 sources and microbial interaction. Experimental biology and medicine (Maywood, N.J.), 243(2), 148–158. https://doi.org/10.1177/1535370217746612
Yamashita, Y., Yabu, T., & Yamashita, M. (2010). Discovery of the strong antioxidant selenoneine in tuna and selenium redox metabolism. World journal of biological chemistry, 1(5), 144–150. https://doi.org/10.4331/wjbc.v1.i5.144
