Can I Get Fish Oil From Eating Tuna?

If you like fish, including tuna in your diet offers a way for you to increase your intake of beneficial omega-3 fatty acids from fish oil. Fish oil provides cardiovascular health benefits, making it a good diet choice. Tuna is also an excellent source of low-fat protein, and can be an eco-friendly addition to your diet --- making it beneficial for you and the environment.

Omega-3 Fatty Acids

Cold-water fish such as tuna are excellent dietary sources of omega-3 fatty acids. Tuna contains two types of omega-3 fatty acids called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A 3-ounce serving of tuna contains 0.3 grams of EPA and 0.97 g of DHA, according to the U.S. Department of Agriculture Nutrient Data Laboratory.

Benefits

Since tuna provides a good source of omega-3 fatty acids, you can receive health benefits from including it in your regular diet. The U.S. Food and Drug Administration has recognized the benefits of omega-3 fatty acids as a way to reduce your risk of heart disease. Omega-3s do this by acting on one of the major risk factors for heart disease, atherosclerosis. Plaque formation in your arteries can produce deadly clots and increase your risk for heart attack. Omega-3 fatty acids reduce clot formation, lessening your chances of a heart attack or stroke.

Sustainable Seafood

You can rely on tuna as a dietary source for fish oil because it is a sustainable seafood. This, the Marine Stewardship Council explains, means that the fish is harvested in a manner that ecologically safe and responsible. The Minnesota Sea Grant organization, among others, recommends water-packed tuna as a good source of fish oil. You can also get fish oil from fresh tuna. The Monterey Bay Aquarium's Sea Watch sustainable seafood consumer guide recommends choosing tuna harvested from U.S and Canadian Pacific sources. And you're unlikely to have trouble finding tuna on the menu at your favorite seafood restaurant. According to the National Restaurant Association, sustainable seafood is one of the hot trends of 2011 within the restaurant industry.

Recommended Amount

The FDA recommends that you limit your daily consumption of EPA and DHA omega-3 fatty acids from fish oil to 3 g, with up to 2 g from a supplement; you should get your doctor's approval before taking any kind of supplement. Due to possible mercury content, the USDA Center for Nutrition Policy and Promotion advises that you limit your weekly tuna consumption to 6 oz. Mercury has been linked to neurological birth defects. Pregnant women or women wishing to become pregnant may want to consider a dietary supplement produced by a manufacturer who adheres to the strictest standards for preventing contamination from toxins like mercury.