Can I eat canned tuna when pregnant?

There are countless food restrictions during pregnancy and it is not always easy for expectant mothers to know what they can safely eat. Let’s look at the case of canned tuna. Can pregnant women eat it? What are the risks associated with mercury? Explanations.

What Are The Benefits Of Eating Tuna During Pregnancy?

Canned tuna is high in protein and has its place in a healthy and balanced diet during pregnancy. Provided, of course, that you don’t abuse it. Canned tuna is Rich in omega-3 fatty acids, which are essential for baby’s brain development. It also bringst phosphorus, important for bone formation Potassium and B vitamins, essential for the nervous system. Tuna is a fatty fish found in the Atlantic and Mediterranean Seas, but also in the Black Sea, Indian Ocean, Baltic Sea and Pacific Ocean. Tuna is also a source of selenium and vitamin A.. Today, four main types of tuna are used by the industry: albacore, yellowfin, bigeye and skipjack. The latter is most commonly found in canned foods, as is yellowfin tuna. Despite its nutritional qualities Tuna is a large fish that contains heavy metals, especially mercury, a substance that is particularly toxic to infants. Does this mean that eating tuna during pregnancy must be avoided at all costs? Not necessarily !

Can we eat canned tuna when pregnant?

Canned tuna is not a prohibited food during pregnancy. Due to the presence of heavy metals, However, it is recommended to moderate consumption and not eat it every day“, explains Magali le Mardeley, nutritionist. There are different types of canned tuna, in oil or natural, organic or non-organic. If choosing organic fish is often synonymous with more sustainable fishing, canned organic tuna is not necessarily the least contaminated. It is always important to verify the origin of the tuna and give preference to local canned brands that fish sustainably. Choice of tuna in oil or natural, it belongs to everyone. “Natural tuna is protein only. The oil is necessary during pregnancy. The most important thing is to have at least one omega-3 rich and one omega-6 rich oil in your diet‘ the specialist explains.

Pregnant how much tuna can you eat per week?

In its 2016 statement on the Fish consumption and exposure to methylmercuryANSES recalls that at high doses Methylmercury is toxic to the human central nervous system, particularly during development in the womb and early childhood. The National Agency for Food, Environment and Occupational Safety also notes that consumption of fish is the main source of dietary human exposure to methylmercury. consequently, ANSES recommends pregnant and breastfeeding women “Limiting the consumption of fish that is likely to be heavily contaminated by pregnant and breastfeeding women to 150 g per week and 60g per week for children under 30 months.“Like Atlantic halibut, monkfish, but also rays, tuna is one of the fish that can be heavily contaminated.

What are the alternatives to canned tuna during pregnancy?

Canned fish are the ally of meals on the go. And it goes perfectly with a good salad of raw vegetables or even with a pasta dish. As we saw, Canned tuna should be consumed in moderation during pregnancy. But fortunately there are alternatives. “Interesting canned fish, it can be sardines or mackerel because they are rich in omega 3. First of all, they are small fish, they are much less bioaccumulators than tuna‘ the nutritionist recommends.

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