Tuna is a popular seafood item, but is it safe for pregnant women to consume? The answer is yes, but in moderation. While tuna is a great source of nutrients, it also contains varying levels of mercury, which can be harmful to the developing foetus.
The Food and Drug Administration (FDA) suggests that pregnant women consume no more than 8–12 ounces (225–340 grams) of fish and seafood per week. This includes no more than 12 ounces (340 grams) of canned light tuna or other low-mercury fish, and no more than 4 ounces (112 grams) of yellowfin, white, or albacore tuna, which have medium mercury levels. Bigeye tuna and other high-mercury fish, such as swordfish and shark, should be avoided.
It is also important to note that tuna should be fully cooked or canned to minimise the risk of bacterial infections.
Characteristics | Values |
---|---|
Safe amount of canned or pouched light tuna (skipjack) per week | Up to 12 ounces |
Safe amount of albacore or yellowfin tuna per week | Up to 4 ounces |
Safe amount of canned light tuna per week (Health Canada recommendation) | No more than 2 small cans or 300 grams |
Safe amount of fish with high mercury levels per month (Health Canada recommendation) | No more than 150 grams or 5 ounces |
What You'll Learn
Canned light tuna is safe to eat during pregnancy
Tuna is rich in protein, omega-3 fatty acids, vitamin D, iron, and vitamin B12. Getting enough of these nutrients during pregnancy may reduce the risk of complications and improve birth outcomes. Omega-3 fatty acids, for example, are crucial for a baby's eye and brain development, while adequate vitamin D levels may lower the risk of miscarriage and preeclampsia.
However, most types of tuna also contain high levels of mercury, which can accumulate in a tuna's body over time. Mercury is a natural compound that is present in the environment, but its levels in fish appear to rise each year due to industrial pollution. Larger, older fish that are higher up in the food chain tend to have higher mercury levels.
High intakes of mercury during pregnancy can harm your baby's brain and nervous system development, resulting in potential problems such as learning difficulties, delayed motor skill development, speech and memory deficits, and lower intelligence quotients (IQs). In severe cases, high mercury intake during pregnancy can lead to birth defects, seizures, coma, or even infant death.
Therefore, while canned light tuna is a "best choice" according to the Food and Drug Administration (FDA) and can be safely consumed during pregnancy, it's important to limit your intake to no more than 12 ounces per week and favour low-mercury types of tuna while avoiding those with high mercury levels.
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Albacore and yellowfin tuna: limited to 4 ounces per week
Albacore and yellowfin tuna are considered "good choices" for pregnant women, according to the FDA. However, due to their mercury content, consumption should be limited to 4 ounces per week.
Mercury is a natural compound found in fish, particularly those that are larger, older, and higher up on the food chain. Tuna is a predatory fish that can grow big and old, hence why it accumulates significant amounts of mercury in its flesh. High intakes of mercury during pregnancy can harm the development of a baby's brain and nervous system, resulting in potential problems such as learning difficulties, delayed motor skill development, speech and memory deficits, and lower intelligence quotients (IQs).
By limiting albacore and yellowfin tuna consumption to 4 ounces per week, pregnant women can still benefit from the nutrients that tuna provides while minimising the potential risks associated with mercury exposure. These nutrients include protein, which is important for all aspects of growth, and omega-3 fatty acids, which are crucial for a baby's eye and brain development. Tuna is also a good source of vitamin D, iron, and vitamin B12.
It's important to note that the recommended serving size of 4 ounces refers to the weight of the fish before cooking. This amount is approximately the size and thickness of an adult's palm, making it an easy way to ensure you're staying within the recommended limit. Additionally, it is recommended that pregnant women avoid raw tuna to minimise the risk of Listeria infection, which can have devastating effects on a baby's growth and development.
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Tuna must be cooked to avoid listeria
Tuna is a great source of nutrients, many of which are important during pregnancy. It is rich in protein, EPA and DHA (crucial for a baby's eye and brain development), vitamin D, iron, and vitamin B12. However, it is important to ensure that tuna is cooked before consumption during pregnancy to avoid the risk of Listeria infection.
Listeria monocytogenes is a type of bacteria found in water and soil. It can contaminate vegetables and uncooked meats, unpasteurized milk, and processed foods. Cooking kills the bacteria, and it is safe to consume tuna that has been cooked to a temperature of 160 degrees Fahrenheit or above.
Pregnant women are more susceptible to Listeria infection than the general population. Listeriosis, the illness caused by ingesting Listeria, can lead to serious health issues for both the mother and the baby. In pregnant women, it can cause mild flu-like symptoms, headaches, muscle aches, fever, nausea, and vomiting. If the infection spreads to the nervous system, it can result in a stiff neck, disorientation, or convulsions. Listeriosis can also cause miscarriage, stillbirth, or preterm labor.
To avoid the risk of Listeria infection, pregnant women should ensure that tuna is cooked thoroughly before consumption. This means avoiding raw or undercooked tuna dishes such as sushi or sashimi. Cooking tuna to a safe internal temperature will help prevent microbial infections that can be harmful during pregnancy.
In addition to avoiding raw tuna, pregnant women should also be mindful of the mercury content in tuna. Mercury is a compound linked to health and developmental problems in babies. The larger, older, and higher up the food chain a fish is, the more mercury it is likely to contain. The Food and Drug Administration (FDA) recommends limiting tuna consumption during pregnancy to:
- 12 ounces (340 grams) of canned light tuna or other low-mercury fish per week
- 4 ounces (112 grams) of yellowfin, white, or albacore tuna, or other medium-mercury fish per week
- Avoiding bigeye tuna and other high-mercury fish such as swordfish, shark, marlin, orange roughy, king mackerel, and tilefish
By following these guidelines and cooking tuna to the recommended temperature, pregnant women can safely enjoy the nutritional benefits of tuna while minimizing the risks associated with Listeria and mercury consumption.
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Tuna is a good source of protein, vitamins and minerals
Tuna is a great source of protein, vitamins, and minerals, which are essential for a healthy pregnancy. It is rich in omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for the development of your baby's brain and nervous system. DHA and EPA are types of long-chain omega-3 fats that have been linked to improved eye and brain development, reduced risk of preterm birth, and improved fetal growth. They may also lower the risk of miscarriage and preeclampsia, a condition marked by high blood pressure during pregnancy.
Tuna is also a good source of vitamin D, which is important for immunity and bone health for both the mother and the baby. Adequate vitamin D levels may also reduce the risk of miscarriage and preeclampsia. Additionally, tuna provides iron, which is crucial for the healthy development of your baby's brain and nervous system. Sufficient iron intake during pregnancy can help reduce the risk of low birth weight, preterm birth, and maternal mortality.
Tuna is also a convenient source of vitamin B12, which helps optimize nervous system function and is involved in making protein and oxygen-transporting red blood cells. Adequate vitamin B12 levels during pregnancy may lower the risk of miscarriage, preterm birth, birth defects, and other pregnancy complications. A 3.5-ounce (100-gram) portion of light canned tuna provides around 32% of the Reference Daily Intake (RDI) for protein, 9% of the Daily Value (DV) for iron, and 107% of the DV for vitamin B12.
However, it is important to note that tuna contains high levels of mercury, a compound that may harm your baby's health and result in developmental problems. Mercury is a natural compound found in fish, but its levels are increasing due to industrial pollution. Larger, older, and predatory fish like tuna tend to accumulate significant amounts of mercury in their flesh. Therefore, it is recommended that pregnant women cook tuna thoroughly and favour low-mercury types of tuna while avoiding those with high mercury levels.
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Bigeye tuna should be avoided due to high mercury content
Tuna is a nutritious food, packed with protein, healthy fats, vitamins, and minerals. It is a great source of omega-3 fatty acids, which are important for a baby's brain and eye development. Tuna also contains vitamin D, iron, and vitamin B12, all of which are crucial during pregnancy.
However, tuna is also known to contain high levels of mercury, a compound linked to various health issues, especially in unborn babies. Mercury is a toxic trace metal that accumulates in the body over time and can lead to health issues such as impaired fine motor skills, memory problems, and issues with focus and concentration.
Bigeye tuna, in particular, has been found to have high mercury content. Mercury concentrations in bigeye tuna caught near Hawaii have been steadily rising, mirroring increases in mercury levels in the North Pacific. Due to this reason, bigeye tuna has been added to the list of fish that are recommended to be avoided by pregnant women, women who might become pregnant, breastfeeding women, and young children.
The Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) have issued guidelines for safe fish consumption, and bigeye tuna is on their list of fish to be avoided due to its high mercury content. The FDA and EPA recommend that these vulnerable groups consume only low-mercury fish and limit their intake to 8-12 ounces (225-340 grams) of fish and seafood per week.
Therefore, to maximize the benefits of tuna while minimizing the risks, it is best to avoid bigeye tuna during pregnancy and opt for low-mercury varieties such as canned light tuna, skipjack, or other fish like anchovies, cod, tilapia, or trout.
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Frequently asked questions
It is recommended that pregnant women consume no more than 12 ounces (340 grams) of canned light tuna or other low-mercury fish per week. For medium-mercury fish, such as yellowfin or albacore tuna, the recommended limit is 4 ounces (112 grams) per week.
Tuna is a great source of protein, vitamins, and minerals, including iron, vitamin D, and vitamin B12, which are essential for the healthy development of both the mother and the baby. It is also rich in omega-3 fatty acids, which are crucial for the baby's brain and eye development.
Tuna often contains high levels of mercury, a compound that can harm the baby's health and development. High mercury intake during pregnancy has been linked to various health issues, including learning difficulties, delayed motor skill development, and increased risk of miscarriage. Additionally, raw or undercooked tuna may increase the risk of Listeria infection, which can have serious consequences for the unborn baby.