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The kind of canned tuna you might want to skip at the grocery store
From tuna casserole to tuna salad sandwiches, canned tuna is a versatile ingredient used in several classic comfort food dishes. It is considered a healthy food because it is a good source of protein and omega-3 fatty acids. However, not all canned tuna options are created equal when it comes to health and safety. One important factor to consider is the amount of mercury in different types of canned tuna.
Mercury levels in canned tuna
Mercury is a naturally occurring element found in various bodies of water. While all fish contain some amount of mercury, larger fish that have consumed smaller mercury-containing fish throughout their lives tend to have higher levels of mercury. This accumulation of mercury in the body of the fish can pose health risks to humans, especially certain sensitive populations such as pregnant or breastfeeding individuals and young children.
Health Advice
The U.S. Food and Drug Administration (FDA) provides guidelines for the consumption of fish, including canned tuna, for different populations. For non-pregnant adults, the FDA recommends at least 8 ounces of seafood per week. Pregnant or breastfeeding individuals should aim for 8-12 ounces of seafood per week, but should be mindful of the types of fish they consume due to mercury concerns.
Best choices and good choices
According to the FDA, canned light tuna is considered a “best choice” fish in terms of mercury content. It has the lowest mercury levels of the different types of canned tuna available. Canned yellowfin tuna and canned albacore (white tuna) are considered “good choices” by the FDA. However, it is important to note that these options still contain higher levels of mercury compared to light canned tuna.
Children and Mercury Exposure
Mercury can be particularly toxic to children, whose small size makes them more vulnerable to its effects. Exposure to high levels of mercury can lead to cognitive impairment and adverse effects on the central nervous system. The FDA recommends that children under the age of 11 consume no more than two servings of seafood per week from the “Best Choices” list, which includes canned light tuna. Albacore, yellowfin, and bigeye tuna should be avoided by children due to their higher mercury content.
Pregnancy and lactation
Mercury exposure is even more concerning for pregnant and lactating individuals. Mercury ingested by a pregnant person can cross the placenta and enter the fetus, potentially causing developmental problems. It can also be passed through breast milk. To minimize the risks, the FDA recommends that pregnant and breastfeeding individuals limit their consumption to two to three servings of fish from the Best Choices list or one serving from the Good Choices list per week. Canned light tuna is a safer option than canned albacore or yellowfin tuna.
Bottom line
While canned tuna is a convenient and popular choice for many, it is important to be aware of the mercury content in different varieties. Light canned tuna is generally the best choice, as it has the lowest levels of mercury. Pregnant or breastfeeding women and young children should exercise caution and limit their consumption of higher mercury tuna. By making informed choices, individuals can continue to enjoy the health benefits of canned tuna while minimizing potential mercury exposure.
FAQS
Answer: The healthiest type of canned tuna in terms of mercury content is Light Tuna. It is considered a “Best Choice” fish by the FDA and has the lowest levels of mercury compared to other types of canned tuna.
Why is mercury content important when choosing canned tuna?
Answer: Mercury is a toxic element that can adversely affect human health, especially in sensitive populations such as pregnant or nursing women and young children. Choosing canned tuna with lower mercury levels helps minimize the risk of mercury exposure.
Can children safely eat canned tuna?
Answer: Children can safely consume canned tuna, but it is important to be aware of the mercury content. The FDA recommends that children under the age of 11 limit their consumption to two servings per week from the “Best Choices” list, which includes canned light tuna. Higher mercury varieties such as albacore, yellowfin and bigeye tuna should be avoided by children.
Why is mercury exposure a concern during pregnancy?
Answer: Mercury exposure during pregnancy can be harmful to the developing fetus. Mercury consumed by a pregnant person can cross the placenta and affect the neurological development of the baby. To minimize the risks, the FDA recommends that pregnant women limit their consumption to two to three servings of fish per week from the Best Choices list or one serving from the Good Choices list.
Is canned albacore safe to eat?
Answer: Canned albacore tuna is considered a “Good Choice” by the FDA, which means it has higher levels of mercury than canned light tuna, but lower levels than certain other types of tuna. While it is safe for most people, pregnant or breastfeeding individuals and young children should limit their consumption of albacore tuna due to its moderate mercury content.
Are there alternatives to canned tuna with lower mercury levels?
Answer: Yes, there are alternative seafood options with lower mercury levels. Some examples include salmon, sardines, and shrimp. These alternatives can provide similar nutritional benefits without the same mercury concerns. It’s always a good idea to explore a variety of seafood options to ensure a balanced and nutritious diet.