Can Pregnant Women Eat Tuna in 2023?
Introduction
Tuna is one of the most popular types of fish commonly consumed worldwide. It is rich in lean protein, omega-3 fatty acids, and certain essential vitamins and minerals. Eating tuna while pregnant can provide additional health benefits, but it is important to understand the risks associated with consuming it during pregnancy.
Health Benefits of Tuna for Pregnant Women
Tuna is a great source of protein, omega-3 fatty acids, and certain essential vitamins and minerals. For pregnant women, the omega-3 fatty acids found in tuna can support the development of the baby’s brain and eyes. Additionally, the protein in tuna can help pregnant women meet their daily protein requirements. Tuna is also a great source of vitamin B6, which helps the baby’s nervous system develop properly. Lastly, tuna is an excellent source of choline, which helps the baby’s brain and nervous system develop.
Risks of Eating Tuna During Pregnancy
The most important thing to consider when eating tuna while pregnant is the potential exposure to mercury. Mercury is a toxin that can cause severe health problems in developing babies. The amount of mercury in tuna can vary depending on the type of tuna and where it was caught. Light canned tuna is generally considered to be low in mercury, while larger tuna species such as albacore, yellowfin, and bluefin may contain higher levels of mercury.
How Much Tuna Is Safe to Eat While Pregnant?
The U.S. Food and Drug Administration (FDA) recommends that pregnant women limit their consumption of tuna to 6 ounces (170 grams) per week. This recommendation is based on the amount of mercury typically found in tuna and the potential health risks associated with exposure to mercury. Additionally, pregnant women should avoid eating raw or undercooked tuna, as it may contain bacteria or parasites that can cause food poisoning.
Tips for Eating Tuna During Pregnancy
When eating tuna while pregnant, it is important to be mindful of the potential risks and follow safety guidelines. Here are a few tips to keep in mind:
- Limit your consumption of tuna to 6 ounces (170 grams) per week.
- Avoid eating raw or undercooked tuna.
- Choose light canned tuna, as it typically contains lower levels of mercury.
- Opt for fresh or frozen tuna when possible, as these options may contain lower levels of mercury.
- Be sure to thoroughly cook tuna before eating it.
Conclusion
Eating tuna while pregnant can provide some health benefits to both the mother and the baby. However, it is important to be mindful of the potential risks and follow safety guidelines, such as limiting tuna consumption to 6 ounces (170 grams) per week and avoiding raw or undercooked tuna. Additionally, it is best to choose light canned tuna, as it typically contains lower levels of mercury.
References:
U.S. Food and Drug Administration. (2022). What You Need to Know about Mercury in Fish and Shellfish. Retrieved from https://www.fda.gov/food/what-you-need-know-about-mercury-fish-and-shellfish
