Title : Is it bad to eat tuna every day?
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Is it bad to eat tuna every day?
Tuna is the second most consumed seafood in the United States and tuna accounts for about 37% of mercury exposure Americans according to a 2016 Newsmax April article ( 1 ). Concerns with tuna and mercury pollution are not new and have recommendations to limit consumption have been in place for years.
Recent research by Consumer Reports ( 2 ) suggests mercury levels in tuna have been increasing over the past 15 years due to pollution. Therefore, the strictest guidelines for eating fish tuna may come into place.
Fish can be a good source of protein, minerals and omega 3. In general, the benefits of fish consumption outweigh the risks, provided you follow the suggested guidelines.
The consumption of tuna fish every day may not be the best idea to keep low mercury exposure. Instead, it is recommended to eat a variety of seafood.
Tuna and mercury
Mercury is released into the environment from coal power plants and other industrial companies. Mercury is found in air and sea water, which accumulates in fish and marine animals.
Generally, the larger the fish, the greater potential for higher levels of mercury.
The concern is that mercury can affect the brain and nervous system in humans. Concern about mercury exposure in pregnant women and young children is high because mercury can be especially harmful to them.
Not all tuna fish has the same amount of mercury. The levels of mercury or other contaminants in fish tuna may depend on how big the fish is, where he was captured and type of tuna.
Also, keep in mind when choosing canned light tuna is generally lower compared to mercury albacore.
tuna is filleted or raw, as in sushi may also have high levels of mercury compared to canned light tuna ( 3 ).
Recommendations for tuna consumption
The FDA ( 4 ) recommended fish and seafood, as part of a healthy diet people, even for young children and women.
FDA suggests almost all seafood and fish contain low levels of mercury, and for most people the risk from mercury by eating fish and shellfish is not a concern.
mercury can accumulate in the bloodstream, so if you have too much mercury accumulated in your body could take some time for lower levels.
for this reason, women who are not pregnant, but they are of childbearing age and may become pregnant should monitor their intake of high fish mercury level (swordfish, shark, king mackerel and tilefish).
The FDA suggests eating up to 12 ounces a week for women and young children to the intake of seafood and fish low in mercury ( 5 ).
These include tuna, shrimp, salmon, pollock and catfish. pregnant women and children should avoid seafood and fish with higher mercury levels.
If you eat more than the recommended amount of tuna for one or two weeks, it is usually not a concern. It is only a concern if you eat consistently more than the recommended intake.
Therefore, eating tuna fish every day may be acceptable only if a small amount reaching up to 12 ounces total eating. Note recommendation 12 ounces is all seafood low in mercury.
However, if you are pregnant or in childbearing years you may want to further cut consumption of tuna.
results of recent research :? new recommendations
according to Consumer Reports ( 6 ), mercury levels have been rising in tuna fish average 4% each year from 1998 to 2008. the researchers suggest these findings based on the following:
- pregnant women should avoid eating tuna
- women of childbearing age should limit their tuna intake to less than 4.5 ounces per week
- people who eat more than 24 ounces of tuna per week may be at risk of mercury during exposure.
These guidelines are not officially in place, but that could replace the previous guidelines of the FDA. If you have any questions about tuna affecting your health, you should consult your medical team to get personalized recommendations.
What are some substitutions tuna?
If you eat tuna every day, could be beneficial to replace other protein sources for variety. Try substituting other seafood low in mercury, such as salmon or shrimp. If you have tuna sandwich, try making egg salad sandwiches instead.
If you eat a lot of tuna sashimi or sushi, eating other sources of seafood such as octopus, salmon, eel, etc. If you eat a lot of tuna steaks, add variety by using lean pork chops, chicken breasts or other wild fish caught.
If you eat tuna every day as a primary source of omega 3 incorporate other omega-3 sources like olive oil, nuts, hemp or flax seeds instead of tuna.
Conclusion
current FDA guidelines suggest most healthy people can have up to about 12 ounces of low mercury seafood and fish. Tuna is included in this category.
If you eat tuna every day, but less than 12 ounces total, could be acceptable. However, note that it is the total levels for all types of seafood and fish.
Larger fish such as shark, swordfish and tilefish are considered most at risk for mercury.
Recent research has suggested mercury levels in tuna are rising. New recommendations with stricter guidelines for intake of tuna may be advised.
Therefore, as a precaution you may want to stay under the current guideline tuna.
Women who are pregnant or may become pregnant and young children may want to avoid eating tuna or limit intake to less than 4.5 ounces per week. If you eat tuna caught locally, local advisories about mercury warnings.
Instead of eating tuna every day, try to eat a variety of seafood or other protein sources. This is recommended to reduce the risk of exposure to mercury.
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