There is a guide to eating tuna while pregnant or breastfeeding.
You've probably heard that fish is an excellent source of Omega 3s that are good for you and your baby's brain development.
It's not always feasible to cook fancy salmon filets for dinner.Sometimes, we just want to whip out a can of tuna from the pantry and make a tuna fish sandwich or salad.It's easy, cheap and a good source of vitamins and minerals.
You've heard that some fish may be contaminated with mercury, and now you're wondering if tuna is one of them.Your doctor may have told you to avoid tuna while pregnant or breastfeeding.
Is there mercury in tuna?Is it safe to eat it while pregnant or breastfeeding?Is light tuna better than white, and what is the difference between skipjack, albacore, chunk light and solid white?How about tuna in oil or water?Does it make a difference if it's wild or not?
tuna is one of the healthiest foods on the planet because it contains vitamins that are hard to get from food.
One of the few sources of long chain fatty acids that are good for the eyes, the brain, and the cardiovascular system is fish.In the early months of life, when baby's brain, eyesight and cardiovascular system is developing, they are especially beneficial.The beneficial fats cross the placenta and transfer into breast milk, so Mom's intake is important.
Most of us are at risk of being deficient if we don't eat fish.The reason is simple: Our bodies are meant to generate most of ourVitamin D requirements in the skin through UVB rays from the sun; however, we usually spend a majority of the day indoors and wear clothes.It fights depression, protects against some cancers and is important for immune function.
A 5 ounce can of tuna contains about 35 to 40 grams of high quality, high-quality nutrition, which is more than half of what the average pregnant or breastfeeding mom needs per day.
There is a problem with tuna.Some fish and shellfish contain more than others.
Mercury can be found in breast milk and in the water of the pregnant woman.It can damage the nerves in the brain, spinal cord and kidneys, so avoid large amounts.
Human activity.The burning of fossil fuels and the destruction of our garbage.TheAccumulation of mercury in our food supply plays a major role, so hopefully we can gradually move toward more eco-friendly and sustainable ways to create energy and safely recycle our waste products, although that's not the topic here.
It's safe to eat some forms of tuna and fish that have low levels of mercury, so long as you don't eat too much.The benefits outweigh the risks for those types of fish.
I want to explain why some fish and tuna are lower in mercury than others.
When mercury reaches our waters, it settles on the bottom of the soil or in small particles in the water.The methylmercury starts to accumulate in the tissue of small fish after they ingest it.Larger fish accumulate mercury into their tissue when they eat small fish.Small and medium-sized fish accumulate mercury even more when eaten by larger fish.
Smaller and younger fish contain less mercury than larger and older fish.
Women who are pregnant or breastfeeding should avoid large fish such as sharks, swordfish, king mackerel, tilefish and bigeye tuna.
It's not ideal to eat fish with moderate levels of mercury, but albacore/white tuna can be eaten in small amounts.
Anchovy, salmon, catfish, haddock, herring, sardines, and skipjack/light tuna are the best choices of fish because they contain the lowest amounts of mercury.
One of the smaller types of tuna that likes to jump and skip across the water is the skipjack tuna.While pregnant or breastfeeding, it is the best choice of tuna because it typically contains only a third of the mercury of albacore tuna.
Women who are pregnant, breastfeeding or trying to become pregnant should not avoid tuna or other fish out of fear of exposing themselves or their offsprings to mercury.They should limit their intake to low-mercury types of fish such as salmon, herring, sardines and skipjack tuna.
Unless there is an allergy, sensitivity or religious/ethical food restriction, I recommend that pregnant and breastfeeding mothers include fish in their diet.
Salmon, herring, and anchovy are great, but canned tuna is a great option for busy moms.It is difficult to get long chain Omega 3s from other food sources, but tuna is an excellent source.
pole caught skipjack tuna is my canned tuna of choice.It has less mercury than other types of tuna because it is a smaller species.
It contains about three times more.If you eat tuna in oil it will cause your healthy Omega 3's to go down the drain rather than into your body and breast milk.The way to go is with tuna in water.
There have been concerns in the past over PCBs being ten times higher in farm-raised compared to wild caught tuna, but there is no definite conclusion to this yet.I feel that it's more ethical to do it, and it is more friendly to the environment.
High quality, sustainable food is more expensive.There are many ways to buy in bulk.I want to show you how I do this.
I buy Wild Planet's wild and pole caught skipjack tuna in a 66.5 ounce can, drain excess water, divide the flesh into small, 4 ounce portions and freeze it in glass jars.I have about 17 portions of high quality tuna for the low-low price of just over a buck fifty.I feel better about wasting less cans.
You only have to do it once and you can get high quality tuna for a small price for months.