Protein · ingredient guide
Tuna
A lean, convenient fish high in protein and vitamin B12, with useful omega-3s (more in canned "light" than you might expect) — but a food where mercury content guides how much to eat.
Key nutrients
- Protein
- Omega-3 (EPA/DHA)
- Vitamin B12
- Selenium
- Vitamin D
Why it helps at midlife
Tuna is an easy, affordable protein that supports muscle maintenance in midlife, and it contributes omega-3s toward heart health. The honest caveat is mercury: canned light tuna is lower in mercury and can be eaten a few times a week, while albacore (white) and fresh tuna steaks are higher and should be limited. It supports a balanced diet rather than treating any condition.
Food supports overall health — it doesn't treat or cure any condition. Talk to your clinician about symptoms, supplements, or a diagnosis.
How to use it
- Use canned light tuna for quick salads, sandwiches and grain bowls.
- Mix with Greek yogurt or mashed avocado instead of heavy mayo.
- Sear fresh tuna briefly and slice over salad — as an occasional choice.
Good to know
- Canned light tuna is lower in mercury than albacore/white or fresh tuna steaks — a practical way to keep intake sensible.
- If you are pregnant or trying to conceive, follow the FDA/EPA fish advice on tuna limits.
Recipes that use it
Frequently asked questions
Canned light tuna can be eaten a few times a week for most adults. Limit albacore (white) tuna and tuna steaks, which are higher in mercury.