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The FDA advises pregnant women and young children to avoid tuna due to its high mercury and pollutants levels.
Tuna is a good source of protein, nutrients, and omega-3 fatty acids. They are low in saturated fat, enhance heart health, and can be part of a well-balanced diet. However, pregnant woman must limit their exposure to toxins that might damage the fetus.
Because tuna and other seafood may have higher levels of mercury, the U.S. Environmental Protection Agency (EPA) has special guidelines for expecting moms.
Guidelines for expectant mothers regarding tuna
- The EPA recommends that you consume no more than 12 ounces of fish each week, which equals two typical meals of 6 ounces each.
- Canned light tuna is low in mercury. Albacore tuna is a white tuna that comes from a fish larger than light tuna.
- According to the EPA, albacore has more mercury than canned light tuna. Limit your weekly consumption of albacore canned tuna to 6 ounces.
- Make sure you buy tuna from a reliable and organic source.
4 reasons why tuna (and other fish) is not safe for pregnant women
Canned light tuna, a species of tuna with lower mercury levels, is approved by the U.S. Food and Drug Administration (FDA) to be consumed during pregnancy in limited quantities. Consumer reports have questioned this decision and advised pregnant women to avoid all tuna.
Most of the research on canned tuna reveals significant amounts of mercury. The light canned tuna was considered to have the least mercury, but recent tests reported that the mercury levels are greater than albacore tuna.
The FDA has advised pregnant women and young children to avoid tuna due to their high mercury and pollutants levels. A fish oil supplement is an easy method to receive mercury-free omega-3.
- Tuna has higher mercury content than other forms of seafood. While this is not dangerous to most individuals, consuming excessive quantities of mercury while pregnant can negatively impact the baby's developing nervous system.
- Fish with a high mercury level can harm the mother's nervous system and cause brain damage or hearing and vision difficulties in the newborn.
- Mercury could be passed from a mother to the infant through the placenta during pregnancy and, in lower doses, through breast milk. Mercury exposure during pregnancy and after delivery can impact the development of the infant's brain and nervous system.
- Fatty fish, such as tuna, may include pollutants, such as polychlorinated biphenyls and dioxins, which are harmful to the health of both the mother and the fetus. It is advised to avoid them when pregnant or nursing.
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4 beneficial nutrients in tuna
- Omega-3 fatty acids
- Tuna is high in omega-3 fatty acids. Omega-3 fatty acids are important fatty acids that the body cannot produce.
- According to research, omega-3 fatty acids lower the risk of cardiovascular disease, improve cognitive function, and aid in fetal development in pregnant women.
- Selenium
- Selenium is a micronutrient that the body requires to function properly. Tuna is the second-best source of selenium among all dietary sources.
- According to a recent study, optimal selenium levels may promote immune function and thyroid gland functioning.
- While the data is conflicting, several studies indicate that selenium has anticancer potential. It might act as an antioxidant in your body.
- It may help prevent age-related losses in cognitive function, improve heart health, and lower the risk of thyroid illness.
- B vitamins
- B vitamins are exclusively found in animal products and vitamin supplements. Tuna contains several B vitamins, including B12.
- B12 keeps the blood healthy and prevents anemia.
- Potassium
- According to research, three ounces of tuna offers roughly the same amount of potassium as a banana.
- Potassium is used by the body as an electrolyte, which means it carries electrical charges.
- This charge helps the body move water into cells and maintain proper pressure.
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7 evidence-based benefits of consuming tuna in the diet
Tuna fish contains antioxidants, protein, and monosaturated fats, which are important for the functioning of the body and the prevention of many chronic diseases.
- Enhances heart health
- The significant concentration of omega-3 fatty acids in tuna flesh balances the blood vessels, lowering cholesterol levels.
- Reduced cholesterol in arteries implies less difficulty with blood circulation and improvement in heart health.
- According to research, eating more omega-3 fatty acids has been linked to a lower incidence of cardiovascular illness, including heart attacks.
- Maintains blood circulation
- Tuna is a good source of iron, as well as B-complex vitamins, which help develop red blood cells.
- Studies state that consumption of tuna may prevent anemia due to the presence of iron and vitamin B.
- Iron and vitamin B supplementation fortifies blood cells. Iron increases blood flow, which improves organ oxidation and ensures proper performance.
- Maintains blood pressure
- Tuna is high in potassium, a mineral that dramatically decreases blood pressure. When combined with omega-3 fats, the component has an anti-inflammatory effect on the cardiovascular system.
- That implies less stress and a lower chance of stroke, heart attack, and complications, such as blocked arteries.
- Potassium is a vasodilator and is excellent for lowering blood pressure. Lowering your blood pressure can improve your overall health by reducing the load on your cardiovascular system.
- Enhances immune system
- Enhances energy levels
- High levels of vitamin B-complex, protein, and omega-3 fatty acids in tuna fish increase metabolism and energy.
- B-complex vitamins play a role in energy metabolism, boosting organ effectiveness, protecting the skin, and increasing energy levels.
- Vitamins work as cofactors for enzymes, speeding up metabolic activities, and allowing them to produce energy according to the body’s pace. Consuming tuna regularly will keep you active, lively, and healthy.
- Muscle development
- Tuna is one of the most protein-rich meats, making it great for muscle building and fat loss.
- Muscles grow from proteins, heal faster, and increase the human body's metabolism.
- Weight loss
- Tuna is high in essential elements, such as protein.
- According to a study published in the European Journal of Clinical Nutrition, omega-3 fatty acids are linked to leptin elevations in obese persons. Higher leptin levels may assist these people to avoid regaining weight following calorie restrictions.
3 possible downsides of eating tuna
Research suggests that fatty fish, such as tuna, should be included in moderation and should not be consumed more than three times a week.
Common downsides of eating excess tuna include:
- Seafood allergy
- Mercury toxicity
- Tuna may contain high levels of mercury, which can cause reproductive and autoimmune problems. It has been linked to cardiovascular disease and diabetes.
- Precautions
- Expectant mothers should avoid raw tuna due to its high mercury content and ability to cause food poisoning.
- The U.S. Food and Drug Administration suggests two-three servings of light tuna per week and a single serving per week of white tuna to restrict any adverse effects from mercury content.
Most tuna varieties may have similar or comparable health advantages. Their global availability and nutritional content make them an excellent substitute for red meat.
