Tuna fish is one of the most loved fishes in the world, thanks in part to the popularity of canned tuna. Yet, while canned tuna is a delicious and nutritious food, if you have never tried fresh tuna, you have been missing out on an even healthier culinary treat since fresh tuna retains more of its beneficial omega-3 fats than canned.


Omega-3 fatty acids contribute to healthy brain development, improve circulation and reduce inflammation resulting from exercise and competition. Omega-3s also improve energy levels and have many heart health benefits.

Selenium, a powerful antioxidant found in tuna, can help bolster the immune system and thwart colds and flu that can result when heavy training impairs the immune system.

B vitamins in tuna maintain and build red blood cells and increase energy levels, which is much needed during the most grueling of workouts.

Vitamin D, also found in tuna, helps to build strong bones. In the article Are you at risk of a vitamin D deficiency?, author Christine Cristiano reports that studies indicate vitamin D is also essential in helping the body fight infection and combat cancer as well as plays a protective role against multiple sclerosis and other autoimmune diseases.

Lean protein is essential to building lean muscle mass and providing the body with energy. Research shows that eating protein-rich foods like canned tuna can help with satiety and slow down digestion, keeping you fuller longer and leaving you less likely to eat more calories at your next meal.

Low in fat and calories, tuna is a great substitute for meats and dairy products that are higher in saturated fats and trans fatty acids.