Tuna is a cost-effective seafood choice that can be incorporated into a wide range of dishes, from sushi to casseroles to sandwiches. It boasts high protein content and low fat levels, making it an attractive choice for individuals following specific diets. However, it is not without controversy. The primary concern regarding tuna is the potential risk of mercury poisoning. All seafood contains trace amounts of mercury, which is present in seawater and absorbed by marine life (via Vice).
Excessive consumption of this metal can lead to poisoning and various health complications. Larger fish, like tuna, tend to accumulate significant mercury levels before being caught and sold to consumers. However, according to Vice, you would need to consume a substantial amount of canned tuna to reach toxic mercury levels. “Tinned tuna is a very low source of mercury, so people would have to be eating at least three cans a day for about six months before it really became a concern,” noted Melanie McGrice, an accredited practicing dietitian. “Even pregnant women, who are one of the cohorts most at risk of mercury toxicity, can eat a small, 95-gram can on a daily basis throughout their pregnancy without concern of mercury toxicity.”
You should be able to consume small amounts of canned tuna daily without issue, but Medical News Today suggests waiting three to seven days between tuna servings based on your body weight.
What to know about mercury poisoning
While the risk of mercury poisoning is minimal with canned tuna, consuming moderate amounts of other tuna types is safe if you are aware of the risks and symptoms of mercury poisoning. According to Healthline, small amounts of mercury are present in many foods, posing no issues for the average person. However, consuming large mercury quantities can lead to serious health problems. Mercury poisoning results in neurological effects like irritability, memory issues, anxiety, and depression. Other symptoms include coordination difficulties, muscle weakness, vision changes, and hearing and speech problems.
Children and pregnant women should be particularly cautious about their intake of mercury-containing foods, including tuna. According to the FDA, pregnant women should limit their intake to no more than 12 ounces of canned tuna per week or no more than four ounces of albacore or white tuna per week. Depending on their age, children should consume between two and eight ounces of canned tuna per week and avoid other types of this fish.
Some types of tuna are better than others
There are various tuna types, and the size of the fish at capture and its living environment impact its health benefits (via The Healthy). Yellowfin tuna, for instance, should be minimized as much as possible. A 2017 study found that yellowfin tuna can contain up to 36 times more pollutants than other tuna types. These pollutants include flame retardants, pesticides, and polychlorinated biphenyls (PCBs), which can lead to a variety of health issues when consumed frequently. Albacore and skipjack tuna are preferable alternatives that offer similar flavor and texture with fewer pollutants.
The FDA also advises against consuming bigeye tuna due to high mercury levels. According to WebMD, bluefin tuna is also high in mercury, along with other fish types like swordfish, imported marlin, shark, tilefish, and king mackerel. If you’re worried about the mercury content in the fish you consume, consult your healthcare provider. They can guide you on which fish types to eat and how much, based on your age and health conditions.
Is raw tuna safe to eat?
Raw fish is consumed globally, highlighted by popular dishes like sushi, poke, and tartare. Raw tuna is particularly favored for its firm texture and mild flavor. While many enjoy raw tuna, you may question its safety. According to Healthline, consuming this fish type offers several health benefits. Unlike frying and grilling, which expose fish to contaminants called heterocyclic amines, raw fish isn’t exposed to them. Heterocyclic amines may raise cancer risk. Cooking fish also reduces its omega-3 fatty acid content.
However, raw fish has its risks. Cooking eliminates bacteria and parasites that might be in the fish, which can cause food poisoning and other health issues if consumed. While fresh, well-prepared fish should pose no major issues, eating raw fish always carries a bacteria risk. Raw fish is also more likely to contain mercury. Reduce your bacteria risk when eating raw fish by purchasing from reputable restaurants and grocery stores (via Cleveland Clinic). The US Food and Drug Administration also warns against buying frozen fish with ice crystals on the packaging, as this indicates the fish may have been thawed and refrozen, increasing bacteria risk.
The health benefits of tuna outweigh the risks
Given the relatively low risk of mercury poisoning, there’s no need to avoid tuna if you enjoy it. Tuna offers numerous health benefits and is a valuable dietary addition. According to Eat This, Not That!, tuna is rich in lean protein, helping you feel fuller and consume fewer calories over time. It contains essential omega-3 fatty acids that support brain and eye function.
According to WebMD, tuna is high in vitamin B12, which aids red blood cell formation and can prevent anemia. It’s also a good source of iron, vitamin B6, potassium, selenium, and iodine. Avoid canned tuna with added oil or salt, which are common preservatives that can add calories and cause bloating and weight gain. Opt for tuna canned in water. You can enhance salads or sandwiches with tuna for a protein boost or make a tuna burger as a leaner alternative to beef.
