Eating tuna fish every day can be harmful due to high mercury levels in certain tuna types. For healthy adults, it’s best to limit tuna consumption to a few servings per week. Moderation can help reduce health risks while still allowing you to enjoy the nutritional benefits of tuna.
Moderation is key when incorporating tuna into your diet. The Dietary Guidelines for Americans recommend limiting tuna to a few servings per week. This approach helps balance the nutritional benefits of tuna, such as omega-3 fatty acids, with the risks associated with mercury.
To safely enjoy tuna, consider opting for lower-mercury species, such as skipjack or canned light tuna. These options generally have lower mercury levels compared to larger varieties. Additionally, preparing varied meals can diversify your nutrient intake.
With a clearer understanding of the risks and guidelines involved, it’s essential to explore ways to enjoy seafood while ensuring safety and nutrition. Next, we will discuss alternative fish options and healthier dietary practices to reduce mercury exposure while still benefiting from nutrient-rich seafood.
What Are the Health Risks of Eating Tuna Fish Every Day?
Eating tuna fish every day can pose several health risks, primarily due to mercury exposure and overconsumption of certain nutrients.
- Mercury Exposure
- High Levels of Omega-3 Fatty Acids
- Overconsumption of Protein
- Allergic Reactions
- Environmental Concerns
Mercury Exposure: Eating tuna fish every day increases the risk of mercury exposure. Mercury is a harmful metal that can accumulate in the body over time. It primarily affects the nervous system, leading to cognitive and developmental issues, especially in children. The FDA recommends limiting consumption of high-mercury fish like tuna, especially for pregnant and breastfeeding women.
High Levels of Omega-3 Fatty Acids: Tuna is rich in omega-3 fatty acids, which are beneficial for heart health. However, excessive intake may lead to potential side effects such as increased bleeding risks or a negative impact on immune function. Research shows that while omega-3s serve essential roles in reducing inflammation and supporting brain health, balance is key.
Overconsumption of Protein: Tuna is a high-protein food. Consuming it daily may lead to excessive protein intake, which can strain the kidneys over time. Healthy adults generally require about 0.8 grams of protein per kilogram of body weight. Excessive intake may complicate health for those with pre-existing kidney issues.
Allergic Reactions: Some individuals may experience allergic reactions to tuna. Symptoms can range from mild hives to severe anaphylaxis. Those with fish allergies should avoid tuna altogether as even small amounts may trigger a reaction.
Environmental Concerns: Increased demand for tuna contributes to overfishing and environmental degradation. Sustainability practices are crucial to protect tuna populations and marine ecosystems. Various fisheries and organizations promote sustainable fishing practices, urging consumers to choose responsibly sourced products.
In summary, while tuna fish is nutritious, eating it every day carries health risks such as mercury exposure, excessive omega-3 intake, and environmental implications. Moderation and variety in diet are essential for overall health.
Can Eating Tuna Fish Every Day Harm Your Heart Health?
No, eating tuna fish every day may not be ideal for heart health due to mercury levels.
Tuna commonly contains mercury, a toxic metal that can accumulate in the body over time. High mercury levels may lead to cardiovascular issues among other health problems. Regular consumption of tuna can increase mercury exposure, especially in pregnant women and children. To mitigate these risks, it’s advisable to limit consumption of larger tuna species, such as albacore, while focusing on smaller, lower-mercury options like skipjack. Balancing tuna intake with other protein sources can also support heart health.
Does Daily Tuna Fish Consumption Increase Mercury Poisoning Risk?
Yes, daily tuna fish consumption may increase mercury poisoning risk. The level of mercury in fish depends on the species and its size, with larger fish generally containing more mercury.
Mercury is a toxic metal that can accumulate in the body over time. Tuna, particularly species like albacore and bluefin, tends to have higher mercury levels due to their longer lifespan and position in the food chain. Regular consumption of these types can lead to higher mercury exposure. Health authorities recommend limiting intake of high-mercury fish to reduce the risk of mercury poisoning, which can cause neurological and developmental issues.
How Much Mercury Is Found in Different Tuna Varieties?
Tuna fish varies in mercury content depending on the species. On average, larger tuna species, such as bluefin, can contain mercury levels ranging from 0.5 to 1.0 parts per million (ppm), while smaller varieties, like skipjack, typically have lower levels at around 0.1 to 0.3 ppm.
Species breakdown shows that bluefin tuna may reach up to 1.0 ppm of mercury. Yellowfin tuna usually holds about 0.3 to 0.6 ppm. In contrast, skipjack, commonly used in canned tuna, is generally safer with mercury levels of approximately 0.1 to 0.2 ppm. This variation occurs primarily due to differences in size, lifespan, and diet. Larger tuna eat smaller fish that may contain mercury, thus accumulating higher levels of the toxin over time.
For example, a person consuming bluefin tuna regularly may expose themselves to higher mercury intake compared to someone who eats skipjack or albacore tuna, which may also average around 0.3 to 0.4 ppm but is often found in canned products. This demonstrates how choices in tuna consumption can directly affect mercury exposure.
Additional factors influencing mercury levels include geographic location, fishing practices, and ocean pollution. Areas with heightened mercury pollution can result in tuna with elevated mercury levels. Moreover, data on mercury content can vary by fishing season, processing methods, and the age of the fish at catch.
In summary, larger tuna species generally have higher mercury content compared to smaller varieties. Consumers should consider these differences and their implications for health. It may be beneficial to explore safer alternatives or limit consumption of higher-mercury fish, particularly for pregnant women and young children. Further studies could examine the long-term health effects of consuming tuna with varying mercury levels.
Which Types of Tuna Are Highest in Mercury Levels?
The types of tuna highest in mercury levels include Bluefin, Albacore, and Bigeye tuna.
- Bluefin Tuna
- Albacore Tuna
- Bigeye Tuna
These types of tuna are generally considered to have elevated mercury levels, often raising concerns among health professionals. Some argue that the environmental effects of overfishing contribute to the mercury problem in tuna populations. However, others suggest moderation in consumption rather than total avoidance, emphasizing the nutritional benefits of tuna.
1. Bluefin Tuna:
Bluefin tuna is among the highest in mercury content. It is sought after for sushi and sashimi, making it a lucrative fish in the culinary world. According to the U.S. Food and Drug Administration (FDA), Bluefin tuna can have mercury levels exceeding 0.6 parts per million (ppm), which is significantly higher than the 0.1 ppm found in lower-mercury fish. A study by the Natural Resources Defense Council (NRDC) (2019) highlights that the population decline due to overfishing further exacerbates mercury accumulation in their bodies.
2. Albacore Tuna:
Albacore tuna, often sold canned as “white tuna,” contains moderate levels of mercury. The FDA reports average mercury levels in Albacore at approximately 0.35 ppm. While it is still deemed safe to eat in limited quantities, excessive consumption can lead to health risks, particularly for pregnant women and young children. Research shows that regular intake can contribute to mercury exposure over time. The Environmental Working Group recommends consuming Albacore only a couple of times a month to mitigate risk.
3. Bigeye Tuna:
Bigeye tuna is known for its rich flavor and high-fat content, making it appealing for cooking and eating raw. Mercury levels in Bigeye can reach 0.4 ppm, placing it in a higher risk category. The World Health Organization (WHO) emphasizes that larger species of tuna, like Bigeye, accumulate mercury as they grow older and larger. Public health advisories recommend limiting consumption of Bigeye tuna to prevent toxicity accumulation, particularly among vulnerable populations.
In summary, Bluefin, Albacore, and Bigeye tuna are the types highest in mercury levels, necessitating mindful consumption to balance health benefits and risks.
What Is Considered a Safe Daily Limit for Tuna Consumption?
A safe daily limit for tuna consumption refers to the recommended amount of tuna that individuals can eat without significantly increasing the risk of mercury exposure. The U.S. Food and Drug Administration (FDA) sets this limit at approximately 6 ounces per week for light canned tuna and restricts albacore (white) tuna to about 4 ounces per week due to its higher mercury content.
The FDA and the Environmental Protection Agency (EPA) provide these guidelines to protect public health. Their findings are based on studies linking mercury exposure to health risks, especially in pregnant women and children.
Mercury is a toxic heavy metal that can accumulate in fish, particularly larger species like tuna. Regular consumption of fish high in mercury can lead to potential neurological and developmental problems. This risk escalates particularly for vulnerable populations, including pregnant women and young children, who are more susceptible to mercury’s harmful effects.
The World Health Organization (WHO) defines mercury exposure as a significant public health concern. They highlight that even low levels of mercury can impact health, especially on cognitive development in children.
Contaminated water sources, industrial discharge, and the global scale of tuna fishing contribute to elevated mercury levels in tuna. Larger and older tuna tend to have higher mercury concentrations due to bioaccumulation.
According to a CDC report, nearly 8% of women of childbearing age show elevated mercury levels in their blood. This statistic signals potential health risks for future generations as consumption behaviors continue.
High mercury levels can lead to neurological deficits, reduced cognitive function, and developmental delays in children. These impacts can strain healthcare systems and affect societal productivity.
To mitigate mercury risks, the FDA and EPA recommend diversifying seafood consumption. They suggest choosing low-mercury fish, such as salmon or shrimp, to ensure nutritional benefits while minimizing mercury exposure.
Practices like sustainable fishing, regulated fishing quotas, and increased public education on safe seafood consumption can reduce mercury levels. Both consumers and fishing industries play essential roles in preserving fish safety and aquatic health.
What Nutritional Benefits Can Tuna Fish Provide?
Tuna fish provides several nutritional benefits, making it a popular choice for many diets. These benefits include high protein content, omega-3 fatty acids, vitamins, and minerals.
- High Protein Content
- Omega-3 Fatty Acids
- Vitamins and Minerals
- Low in Calories
- Versatile Culinary Uses
While tuna fish offers various nutritional benefits, some people express concerns regarding its mercury levels and environmental impact. This leads to a nuanced perspective on its consumption.
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High Protein Content:
High protein content in tuna fish supports muscle growth and repair. One serving of tuna can contain about 25 grams of protein, making it an excellent source of this essential nutrient. According to the USDA, incorporating protein-rich foods helps maintain muscle mass and supports overall body function. Health experts often recommend protein intake for active individuals and those recovering from injuries. -
Omega-3 Fatty Acids:
Omega-3 fatty acids in tuna fish promote cardiovascular health. These healthy fats can reduce inflammation and lower the risk of heart disease. The American Heart Association suggests consuming fatty fish, like tuna, at least twice a week. A study by Mozaffarian and Wu (2011) indicated that omega-3s improve heart health and cognitive function. -
Vitamins and Minerals:
Vitamins and minerals in tuna fish contribute to overall health. Tuna is rich in vitamin D, which supports bone health, and selenium, an important antioxidant. According to the National Institutes of Health, vitamin D helps regulate calcium and phosphorus levels in the body. Selenium, derived from a diet including fish, may reduce the risk of certain cancers. -
Low in Calories:
Tuna fish is low in calories, making it suitable for weight management. A 3-ounce serving typically contains about 100 calories and can be filling. Weight-conscious individuals can include tuna in their diets without exceeding their calorie limits. This makes it an appealing choice for those watching their weight. -
Versatile Culinary Uses:
Tuna fish’s versatility allows for diverse culinary applications. It can be served as sushi, canned in salads, or cooked in various dishes. This adaptability makes it easy to incorporate into many diets, from Mediterranean to low-carb.
Overall, tuna fish provides significant nutritional benefits, but careful consideration of its sources and mercury levels is essential for maintaining a balanced diet.
How Does Tuna Fish Support Overall Health and Nutrition?
Tuna fish supports overall health and nutrition in several important ways. First, it is a rich source of high-quality protein. Protein helps build and repair tissues in the body. Second, tuna provides essential omega-3 fatty acids. These healthy fats support heart health and promote brain function. Third, tuna is low in calories and saturated fat. This makes it a suitable food for weight management. Fourth, it contains vital vitamins and minerals, including vitamin D and selenium. These nutrients contribute to immune function and bone health. Lastly, incorporating tuna into a balanced diet can enhance overall cardiovascular health. Therefore, including tuna fish in your diet can provide multiple health benefits while supporting nutritional needs.
What Nutrients Are Abundant in Tuna Fish?
Tuna fish is rich in several key nutrients that promote health and wellness.
- Omega-3 Fatty Acids
- Protein
- Vitamins (B12, D)
- Minerals (Selenium, Iodine)
- Low in Saturated Fat
While these nutrients are beneficial, some health experts raise concerns about mercury levels in tuna. Balance and moderation are vital when consuming this fish.
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Omega-3 Fatty Acids:
Omega-3 fatty acids are essential fats that the body cannot produce on its own. They play a crucial role in heart health by reducing inflammation and lowering the risk of heart disease. A study by Mozaffarian and Wu (2011) published in the Journal of the American College of Cardiology indicates that omega-3 fatty acids can decrease overall mortality and are particularly beneficial for individuals with existing heart conditions. Tuna, particularly varieties like albacore, offers significant amounts of these beneficial fats. -
Protein:
Tuna fish provides high-quality protein. Protein is vital for the body’s growth and repair of tissues. A 3-ounce serving of cooked tuna offers about 22 grams of protein, which is approximately 44% of the daily protein requirement for an average adult. This makes tuna an excellent option for those looking to increase protein intake in their diets, making it popular among athletes and fitness enthusiasts. -
Vitamins (B12, D):
Tuna fish is an excellent source of vitamins, particularly B12 and D. Vitamin B12 is essential for neurological function and the formation of red blood cells. A serving of tuna can provide over 100% of the daily required intake of B12. Vitamin D is essential for bone health and the immune system. According to a study by Holick (2007) published in the Journal of Clinical Endocrinology & Metabolism, vitamin D deficiency is common and can lead to various health issues. Tuna helps mitigate this risk. -
Minerals (Selenium, Iodine):
Tuna contains important minerals like selenium and iodine. Selenium acts as an antioxidant, helping to protect cells from damage. Research conducted by N. M. Fairweather-Tait in 2011 published in the Journal of Nutritional Science indicates that adequate selenium intake may have protective effects against certain diseases. Iodine is essential for maintaining healthy thyroid function, crucial for metabolism regulation. -
Low in Saturated Fat:
Tuna is low in saturated fat, which is beneficial for maintaining heart health. Diets high in saturated fat can lead to increased cholesterol levels and higher risks of cardiovascular diseases. The American Heart Association recommends choosing fish like tuna as part of a balanced diet to help manage heart health effectively.
In conclusion, tuna fish is a nutrient-dense food that provides essential omega-3 fatty acids, high-quality protein, vital vitamins, and important minerals. However, consumers should be mindful of mercury levels and consume tuna in moderation.
Who Is at Risk of Harm from Eating Tuna Fish Daily?
Individuals at risk of harm from eating tuna fish daily include pregnant women, nursing mothers, and young children. These groups are sensitive to mercury exposure. Tuna, especially larger species like albacore and bluefin, accumulate high levels of mercury in their tissues. Mercury can cause developmental issues in fetuses and young children. Additionally, people with pre-existing health conditions, such as kidney disease, may also face heightened risks. Regular consumption of tuna could lead to cumulative mercury levels in the body. Therefore, moderation is crucial for these vulnerable populations to avoid potential health issues.
Are There Specific Groups Who Should Avoid Daily Tuna Consumption?
Yes, certain groups should avoid daily tuna consumption. Individuals such as pregnant women, nursing mothers, young children, and those with specific health conditions should limit their tuna intake due to mercury exposure. High mercury levels can lead to serious health issues, making it essential for these individuals to monitor their fish consumption carefully.
Pregnant women and young children are especially vulnerable to mercury’s toxic effects. Mercury can affect fetal brain development and can cause cognitive and motor function issues in young children. While tuna is a good source of omega-3 fatty acids, which are beneficial for heart health, the risk of mercury toxicity must be weighed, particularly for these vulnerable populations. Other fish with lower mercury levels should be preferred, such as salmon or sardines.
On the positive side, tuna offers numerous health benefits. It is rich in protein, low in calories, and provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium. According to the U.S. Food and Drug Administration (FDA), moderate consumption of low-mercury fish, including tuna, can be part of a healthy diet. Omega-3 fatty acids have been shown to reduce the risk of heart disease and improve brain health.
However, the negative aspect of tuna consumption includes the risk of mercury contamination. Certain types of tuna, especially albacore and bigeye, tend to have higher mercury levels compared to light tuna. Research from the Environmental Protection Agency (EPA) indicates that eating high-mercury fish can adversely affect neurological functions. Chronic exposure can lead to serious health concerns, including impaired cognitive function and cardiovascular issues.
Based on this information, it is recommended that pregnant women, nursing mothers, and young children limit their intake of tuna and choose varieties lower in mercury. The FDA suggests consuming canned light tuna up to 12 ounces per week, while recommending lower intake or complete avoidance of albacore and yellowfin tuna. Individuals with specific health conditions should consult their healthcare providers for personalized dietary advice concerning fish consumption.
Is It Safe for Pregnant Women to Eat Tuna Fish Daily?
No, it is not safe for pregnant women to eat tuna fish daily. Tuna contains mercury, a harmful substance that can negatively affect fetal development. Consuming high levels of mercury can lead to health risks for both the mother and the unborn child.
Tuna comes in various types, including canned light tuna and albacore (white) tuna. Canned light tuna generally contains lower mercury levels compared to albacore tuna. The Environmental Protection Agency (EPA) recommends that pregnant women limit their intake of albacore tuna to 6 ounces per week while consuming lighter tuna varieties in moderation. This means that while tuna can be part of a balanced diet, daily consumption, particularly of high-mercury varieties, is not advisable.
On the positive side, tuna is a good source of omega-3 fatty acids, protein, and several vitamins and minerals, such as vitamin D and selenium. These nutrients contribute to the health of the mother and support fetal brain development. Studies have shown that omega-3 fatty acids can promote healthy pregnancy outcomes and improve cognitive development in children.
Conversely, the drawbacks of consuming tuna include the potential for mercury exposure. According to the FDA, mercury can affect fetal brain development and lead to cognitive issues. Research by Grandjean and Landrigan (2014) highlights that even low levels of mercury can impair brain function in developing infants. Therefore, the risk of mercury exposure may outweigh the benefits of consuming tuna regularly during pregnancy.
Pregnant women should consider their individual dietary needs and options. It is advisable to choose low-mercury fish like salmon or sardines as alternatives to tuna. Overall, moderation is key, and consulting a healthcare provider about fish consumption during pregnancy is recommended for tailored advice.
What Tips Can Help You Enjoy Tuna Fish Safely?
To enjoy tuna fish safely, follow specific tips that help minimize health risks associated with consumption.
- Choose lower-mercury tuna varieties (like skipjack).
- Limit consumption frequency (e.g., no more than twice a week).
- Avoid raw or undercooked tuna (due to bacteria and parasites).
- Be mindful of preparation methods (opt for grilling, baking, or steaming).
- Store tuna properly (refrigerate immediately after purchase).
- Check local advisories (for fishing zones and mercury levels).
- Be cautious if pregnant or nursing (due to potential risks to the fetus or infant).
Understanding these tips will enhance your experience and ensure safety while enjoying tuna fish.
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Choosing Lower-Mercury Tuna Varieties:
Choosing lower-mercury tuna varieties helps reduce exposure to harmful toxins. Skipjack and light canned tuna generally contain less mercury than albacore or bigeye tuna. The FDA advises consumers to favor these options, especially for children and pregnant women. -
Limiting Consumption Frequency:
Limiting consumption frequency is vital for minimizing mercury accumulation in the body. The FDA recommends consuming tuna no more than twice a week to balance nutrition and health risks. Regular intake of high-mercury fish can lead to mercury poisoning, which presents symptoms like tingling, numbness, and coordination issues. -
Avoiding Raw or Undercooked Tuna:
Avoiding raw or undercooked tuna mitigates the risk of foodborne illnesses. Tuna can harbor bacteria and parasites that thrive in raw fish. Cooking tuna to an internal temperature of 145°F (63°C) kills harmful microorganisms, making it safer to eat. -
Mindful Preparation Methods:
Being mindful of preparation methods impacts health outcomes. Grilling, baking, or steaming retains the nutritional value of tuna while limiting added fats and calories. Frying, on the other hand, can introduce unhealthy trans fats and additional calories. -
Proper Storage of Tuna:
Properly storing tuna ensures its freshness and safety. Refrigerate fresh tuna promptly after purchase. Canned tuna should also be stored in a cool, dry place and consumed within three years of the purchase date to maintain quality. -
Checking Local Advisories:
Checking local advisories informs consumers about specific fishing zones and associated mercury levels. Regional fishery agencies often issue warnings based on local mercury contamination, guiding consumers in making informed decisions. -
Caution for Pregnant or Nursing Individuals:
Exercising caution if pregnant or nursing is crucial for fetal and infant health. High mercury exposure during pregnancy may harm brain development. Health organizations recommend that pregnant women limit consumption of high-mercury fish and choose safer alternatives to protect both mother and child.
How Can You Minimize Mercury Exposure When Eating Tuna?
You can minimize mercury exposure when eating tuna by choosing specific types of tuna, consuming tuna in moderation, and being mindful of your overall diet.
Choosing specific types of tuna helps reduce mercury intake. Different tuna species contain varying mercury levels. For instance:
– Light tuna (like skipjack) typically has lower mercury levels than white tuna (also known as albacore). The FDA reports that albacore tuna contains about three times more mercury than skipjack.
– Canned tuna options often contain lighter varieties, making them safer. Always check the label before purchasing.
Consuming tuna in moderation is essential. The FDA advises that adults should limit their intake of albacore tuna to no more than one serving (about 6 ounces) per week. For light tuna, the recommendation is up to five servings per week due to lower mercury levels.
Being mindful of your overall diet can also help. Incorporating a diverse range of fish with lower mercury levels, such as salmon, shrimp, or pollock, can provide beneficial nutrients while reducing mercury exposure. A study published in the journal Environmental Health Perspectives in 2019 emphasizes the importance of dietary diversity in fish consumption.
In summary, by selecting light tuna, monitoring portion sizes, and diversifying your seafood intake, you can effectively minimize mercury exposure when eating tuna.
What Healthy Recipes Can Incorporate Tuna Fish?
Eating tuna fish in moderation can be part of a healthy diet. Many recipes can incorporate tuna fish to enhance their nutritional value while offering variety.
- Tuna Salad
- Tuna Pasta
- Tuna Casserole
- Tuna Avocado Boats
- Tuna Sushi Rolls
- Tuna Quinoa Bowl
- Tuna-Stuffed Peppers
- Tuna Wraps
These options demonstrate the versatility of tuna in various meal types. Each recipe can cater to different dietary needs and preferences.
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Tuna Salad:
Tuna salad incorporates canned or freshly cooked tuna mixed with vegetables, mayonnaise, or yogurt. This dish is high in protein and omega-3 fatty acids. According to the CDC, omega-3s support heart health and brain function. A popular variation includes adding celery, onion, and dill pickles for texture and flavor. -
Tuna Pasta:
Tuna pasta combines cooked pasta with tuna, olive oil, garlic, and vegetables like spinach or cherry tomatoes. This dish provides carbohydrates for energy and protein for muscle health. A study published in the Journal of Nutrition in 2021 found that meals enriched with fish led to higher overall nutrient intake among adults. -
Tuna Casserole:
Tuna casserole features pasta or rice, tuna, vegetables, and a creamy sauce baked together. This comfort food offers a good balance of carbohydrates, protein, and fats. The American Heart Association recommends incorporating fish into weekly meals, making casseroles a delightful option. -
Tuna Avocado Boats:
Tuna avocado boats present a wholesome option by scooping out avocado halves and filling them with tuna. This recipe is rich in healthy fats and nutrients. Avocados deliver potassium and fiber, essential for heart health and digestion. -
Tuna Sushi Rolls:
Tuna sushi rolls utilize sushi-grade tuna alongside rice and vegetables, wrapped in seaweed. These rolls provide a low-calorie source of protein and healthy fats. As noted by the American Journal of Clinical Nutrition, fish consumption supports dietary balance among various food groups. -
Tuna Quinoa Bowl:
Tuna quinoa bowls mix quinoa, tuna, fresh vegetables, and dressing. Quinoa offers a complete source of protein, making it ideal for vegetarian diets. The International Journal of Food Science highlights quinoa’s rising popularity due to its nutritional benefits. -
Tuna-Stuffed Peppers:
Tuna-stuffed peppers involve filling halved bell peppers with a mixture of tuna, rice, and spices. This dish is low in calories and high in vitamins. The bright colors of peppers indicate high levels of antioxidants, beneficial for immune health. -
Tuna Wraps:
Tuna wraps use whole-grain tortillas filled with tuna and various vegetables. These wraps are easy to prepare and provide a portable meal option. The Whole Grains Council recommends whole grains for reducing the risk of heart disease.
Incorporating tuna into meals offers numerous health benefits. Each recipe showcases how tuna can contribute to a balanced and nutritious diet.
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