Is Canned Tuna Good For Fatty Liver? The Surprising Truth

Fatty liver disease affects nearly 1 in 4 adults globally. Also known as non-alcoholic fatty liver disease (NAFLD), it is characterized by a buildup of fat in the liver that is not caused by alcohol. While mild cases often have no symptoms, severe fatty liver can lead to serious liver damage and complications.

Fortunately, diet and lifestyle changes can help reverse fatty liver disease In particular, getting enough omega-3 fatty acids from foods like fish may help reduce liver fat and inflammation But is canned tuna a nutritious choice for fatty liver? Let’s find out.

An Overview of Fatty Liver Disease

Fatty liver disease occurs when too much fat accumulates in liver cells. There are two main types:

Non-alcoholic fatty liver (NAFL) – fat in the liver with little or no inflammation or liver damage
Non-alcoholic steatohepatitis (NASH) – inflammation and liver cell damage along with fat in the liver

NAFLD often has no symptoms. When symptoms do occur, they may include:

Fatigue
Upper right abdominal discomfort
Enlarged liver
Yellowing of skin and eyes (jaundice)

Without lifestyle changes, NASH can progress to liver scarring (cirrhosis), liver cancer, and liver failure

While the exact causes are unknown, risk factors for NAFLD include:

Obesity
Insulin resistance and type 2 diabetes
High blood triglycerides and cholesterol
Metabolic syndrome

Doctors recommend weight loss through dietary changes and exercise as the first line of treatment. Medications may also be used to control conditions like diabetes. But are there any foods that can actively help reverse fatty liver?

The Benefits of Omega-3s for Fatty Liver

Omega-3 fatty acids have emerged as a promising nutritional treatment for NAFLD.

Abundant research over the past decade reveals that getting enough omega-3s from foods like fatty fish and fish oil supplements can help:

Lower liver fat and inflammation
Reduce scarring of liver tissue (fibrosis)
Protect against progression to NASH and cirrhosis
Improve fat metabolism and insulin sensitivity
Boost cardiovascular health

The anti-inflammatory effects and triglyceride-lowering properties of omega-3s likely explain their benefits for fatty liver.

The three main omega-3s involved are:

ALA (alpha-linolenic acid) – found in plant sources like flaxseed, chia seeds, and walnuts
EPA (eicosapentaenoic acid) – found in fatty fish and fish oil
DHA (docosahexaenoic acid) – found in fatty fish and fish oil

For reducing liver fat, EPA and DHA seem most beneficial. Fatty fish like salmon, sardines, tuna, and trout are among the richest food sources.

Experts recommend getting at least 250–500 mg daily of combined EPA and DHA for optimal liver health. For some, supplements may be needed to reach these levels.

Always discuss omega-3 supplements with your doctor first, as they can interact with some medications.

Is Canned Tuna Good for Fatty Liver?

Canned tuna is one of the most convenient ways to get more omega-3s from fish. But how does it stack up against fresh tuna for fatty liver?

Nutrition profile

A 3 oz (85 g) serving of canned light tuna provides:

20–25 g of protein
1–2 g of fat
50–80 mg of combined EPA and DHA
150–200 calories

It’s also a good source of selenium, niacin, vitamin B12, and potassium.

However, canned tuna can be high in sodium, providing 15–20% of the recommended daily limit per serving. Rinsing the tuna before eating can reduce the sodium content.

Overall, canned tuna has an impressive nutrition profile. It’s high in protein, low in calories and fat, and provides a decent amount of anti-inflammatory omega-3s.

Benefits for fatty liver

As a source of omega-3s, tuna of all kinds can benefit fatty liver health. The omega-3s in just one serving (3 oz) of canned tuna provide 20–30% of the recommended daily intake for NAFLD.

Consuming tuna and other fatty fish 1-2 times per week can help meet omega-3 needs and lower liver fat over time. Even better, combining tuna with other omega-3 rich foods like walnuts, chia seeds, and leafy greens ensures you get different types of omega-3s for maximal benefits.

Beyond omega-3s, tuna provides high-quality protein to help maintain muscle mass when trying to lose weight to treat NAFLD. And the vitamin B12 in tuna helps optimize fat metabolism.

Downsides

There are a few potential downsides of canned tuna to keep in mind:

Higher mercury levels than some fish – adults should limit intake to 2-3 servings per week
High sodium content if not rinsed before eating
Not as high in omega-3s as salmon or sardines
Can lack the vitamins and minerals of fresh fish

Despite these drawbacks, the convenience, nutrition profile, and low cost of canned tuna still make it a smart choice for fatty liver – though fresh fish is ideal when possible.

Incorporating Canned Tuna into a Liver-Healthy Diet

If you have fatty liver disease, here are some tips for fitting canned tuna into an overall liver-healthy diet and lifestyle:

Choose tuna canned in water over oil to avoid excess calories and fat
Look for low sodium or no salt added options
Rinse tuna before eating to remove some sodium
Limit intake to 2-3 servings per week due to mercury concerns
Balance with other omega-3 foods like salmon, walnuts, and chia seeds
Increase consumption of fruits, vegetables, whole grains, beans, and healthy fats
Reduce intake of sugar, refined carbs, saturated fat, and fried foods
Aim for 7-10% weight loss if overweight or obese
Get regular exercise – both cardio and strength training
Address related health issues like diabetes, high blood pressure, and high cholesterol
Speak with your doctor about omega-3 supplements if needed
Get regular monitoring for liver health – blood tests and imaging

Focusing on an overall balanced, liver-friendly diet – with canned tuna in moderation – gives you the best shot at reversing fatty liver disease. Be sure to partner with your healthcare provider for a customized nutrition and lifestyle plan.

Other Foods That May Help Fatty Liver

While canned tuna boasts some clear benefits for fatty liver disease, it’s smart to consume a wide variety of healthy foods. Here are some other foods to emphasize:

Oily fish: Salmon and sardines contain more omega-3s than tuna.

Nuts and seeds: Walnuts, chia seeds, and flaxseeds provide anti-inflammatory ALA omega-3s.

Olive oil: Provides monounsaturated fats to help lower liver fat.

Avocados: Supply beneficial monounsaturated fats and fiber.

Green leafy vegetables: Provide vitamins and minerals plus fiber.

** Berries**: Contain antioxidants and polyphenols that protect the liver.

** Green tea**: May reduce risk of developing fatty liver thanks to antioxidants.

Cruciferous vegetables: Broccoli, Brussels sprouts, cabbage, and cauliflower support liver detoxification.

The Takeaway

In conclusion, canned tuna can be a nutritious part of an overall liver-healthy diet, thanks to its stellar protein content and supply of anti-inflammatory omega-3 fatty acids. Consuming tuna and other fatty fish 1-2 times per week helps meet omega-3 needs to lower liver fat and inflammation.

However, fresh fish like salmon and sardines contain more omega-3s than canned tuna. And tuna also has some downsides, like high sodium and mercury levels. Still, for an affordable, convenient source of protein and omega-3s, tuna remains a smart choice.

Focus on moderation and variety by balancing tuna with other nutritious foods like nuts, seeds, olive oil, vegetables, fruit, and green tea. And, most importantly, make the lifestyle changes – like weight loss, exercise, and avoiding alcohol – needed to manage and reverse fatty liver disease.

Is Canned Tuna Safe To Eat? Experts Weigh In On The Benefits Of Eating The Canned Fish | TIME

FAQ

Can you eat canned tuna with liver disease?

Avoid fish tinned in brine, including salmon, tuna and pilchards. Look for products tinned in oil or water. Check food labels – anything with more than 1.5g salt per 100g (or 0.6g sodium) is high in salt. Salt is included in traffic light labelling, avoid products with a red light for salt.

How do you eat fish with a fatty liver?

Two or more serves of oily fish per week has a beneficial effect on lipids and may reduce hepatic steatosis, regular filtered unsweetened coffee is associated with reduced fibrosis severity in non-alcoholic steatohepatitis and a handful of nuts per day improves liver function tests.

Is mayonnaise good for fatty liver?

Mayonnaise consumption has been found to be associated with an increase in serum β-carotene concentration when consumed with carrots rich in β-carotene. However, there is no direct evidence in the provided abstracts to suggest a direct association between mayonnaise consumption and fatty liver disease (NAFLD).

What are the best snacks for fatty liver?

Dark green, orange, red, or yellow fruits and vegetables are especially good for you. Examples include spinach, carrots, peaches, and berries. Try to eat at least 5 servings (1/2 cup) of fruits and vegetables every day. Keep fruits and vegetables around for snacks.

Is canned tuna good for You?

And canned tuna is no exception – it contains high amounts of omega-3s. However, it’s important to note that not all canned tuna is created equal. Tuna packed in oil tends to be higher in calories and fat than tuna packed in water. And while both types of canned tuna are good sources of protein, they can also be high in sodium.

Does canned tuna help fatty liver?

Here are some ways canned tuna may support individuals with fatty liver: Omega-3 fatty acids: The omega-3 fatty acids found in canned tuna have been shown to have anti-inflammatory effects. Inflammation plays a significant role in the progression of fatty liver, and reducing inflammation can help improve liver health.

Is raw tuna bad for Your Liver?

There is inflammation and liver damage, as well as excess fat, in the liver. Older research suggests that raw tuna is a good source of many nutrients, including selenium and anti-inflammatory omega-3 polyunsaturated fatty acids ( PUFAs ). However, eating raw fish comes with health risks. And some types of cooking retain more nutrients than others.

Can you eat canned tuna on a liver-healthy diet?

One way to incorporate canned tuna into a liver-healthy diet is by making a protein-packed tuna salad with fresh veggies. Use low-sodium Miracle Whip or make your own easy low-sodium mayonnaise. Add in some avocado and tomato for extra nutrients and flavor.