Pregnancy is a time when every decision should be made wisely, especially regarding food choices. As an expectant mother, you want to ensure that your baby receives all the necessary nutrients for optimal growth and development. However, with so many myths and misconceptions surrounding pregnancy nutrition, it can be challenging to know what foods are safe or off-limits during this period.
One such food item that pregnant moms-to-be might have a confused opinion about is tuna fish. Some people swear by its nutritional value, while others consider it taboo due to its mercury content. In this article, we'll go over everything you need to know about consuming tuna during pregnancy.
What Makes Tuna So Special?
Tuna is packed full of essential nutrients like protein, omega-3s fatty acids, vitamin D along with various minerals like iron and potassium which makes it popular among fitness enthusiasts worldwide.
The American College of Obstetricians and Gynaecologists recommends eating two servings (eight to 12 ounces) of low-mercury seafood per week as part of a healthy diet – but does tuna count as one?
Yes! Canned light tuna contains around 0.17 parts per million (ppm) mercury content on average per FDA's test results, lower than most fishes including striped bass at 0.90 ppm or tilefish at 1.45 ppm.
Different Kinds of Tuna
There are several types of tuna available in supermarkets - Albacore (or white), skipjack (canned light tunas), yellowfin (ahi), Bigeye & Bluefin - each showcasing unique flavor profiles allowing chefs worldwide to use them creatively in dishes ranging from sushi rolls to cans/albacore salad sandwiches depending on their prices/strength/availability etcetera!
It's important for pregnant women first-time eaters and children to know that young, smaller tuna has significantly less mercury than larger fish, making it a safer choice (Subheading: Tuna age matters). Therefore it's recommended to go for canned light or skipjack varieties because they are low in mercury content.
How Much Tuna is Safe During Pregnancy?
You may be wondering if you can consume any amount of tuna during pregnancy. The truth is, as with most things in life, moderation is key! While pregnant women shouldn't avoid all fish which would deprive their baby of the essential nutrients found within them; there are safe limits.
The FDA recommends limiting consumption during this period up to 6 ounces per week for chunk light adult males under 200 pounds or two dozen cans (which comes down approximately to only once every fortnight). In contrast, albacore/ bigeye/bluefin should be restricted from pregnant women/babies due to its higher-mercury content relative those other species mentioned above (our next subheading will provide more clarity).
It's important always to check labels closely when selecting canned seafood products at local grocery stores — With these limitations on how much one can eat safely without negatively impacting their child's development period being mindful about eating healthily while still enjoying your food cravings isn't difficult!
Table showing different types of Tuna and Mercury content
| Fish Type | Weight | Average Mercury Content |
|---|---|---|
| Albacore (white) | >55lb | HIGH - 0.3-1 ppm |
| Skipjack(light/canned) | <11lb | LOW – 0.12 ppm |
| Yellowfin (ahi) | >100 lb NORMAL - .38 ppm |
As shown above by a reliable source, albacore tuna has higher mercury content, which makes it a less safe option for pregnant women. Canned light or skipjack varieties are better options to limit mercury exposure (Subheading: How different types of Tuna affect Pregnancy).
Can Consuming Too Much Mercury be Dangerous During Pregnancy?
Mercury consumption in moderate levels does not pose any significant harm to human health. Excessive amounts of mercury have been linked with developmental issues in fetuses and young children.
Symptoms like fatigue, headache, dizziness can appear post long-term overexposure. As such, pregnant women should always consume fish from trusted suppliers only and be mindful when adding the same ingredients repeatedly into their daily diet routines!
Does Eating Fish Help In Cognitive Development Of The Fetus
Yes! Studies suggest that eating fish during pregnancy may help cognitive function and behavioral outcomes for children years down the line - this alone shows how important sourcing healthy food is as part of an expectant mother's overall plan! These benefits come mainly due to DHA (a type of omega-3 present) found abundantly within several types including aforementioned canned low-light tunas among others too.
Now you know why it's essential to indulge in those grilled tuna sandwiches once every now and then but make sure they're either lightly canned/skipjack varieties or well-sourced fresh stocks before chomping away at full force – after all what goes inside impacts enormously more than just your taste buds!