Pregnancy requires you to choose the diets selectively. You do not just eat some for filing up your stomach, it is to nourish your baby as well. Hence, choosing what to eat during pregnancy might be confusing. Some foods are said to contain beneficial nutrients and suggested to be taken regularly, while some others might be high in nutrients, yet suggested only to be taken occasionally. You then might be wondering, how about those canned foods? Are those safe? How much am I allowed to consume canned foods and how often? Canned tuna tastes good with various foods, yet how much canned tuna is safe for pregnancy?
Why is Tuna beneficial for your Body?
Tuna, and some other fish are really good for health, since they contain omega-3 fatty acid, protein, and vitamin D, which is good for your baby development. These nutrients are beneficial for brain and eye development. Tuna is a very good source of omega-3 fatty acid which is important for motoric coordination, verbal skills, and social behavior.
Is canned Tuna safe for Pregnant Women?
Todays, you might have heard about mercury contamination on our air and water. Mercury can harm our health since it can lead to numerous cancer. Water is the material most contaminated with mercury. Hence, some fish are prohibited to be consumed while some others should be really limited. There are some fish found high in mercury, such as shark, mackerels, and sardines. Other fish which live longer also needs to be avoided, since they might accumulate mercury in their flesh. Although other fish are also proven to be contaminated by mercury, tuna is considered low in mercury contamination. Pregnant women, thus are advised to consume white fish which is lower in mercury. As for canned tuna, some experts believe that this kind of food is safe for expecting moms, because canned tuna is made of young, small tunas which are not exposed to mercury as much as those bigger ones. However, should you really like eating canned tuna while pregnant, there are other things you need to consider.
- Pregnant women are allowed to consume not more than two servings of canned tuna per week. In other words, six ounces of tuna is the upper number of consideration per week. This servings have calculated level of mercury your unborn baby is allowed to be exposed to.
- Choose canned chunk light tuna over canned albacore tuna. Albacore tuna is higher in mercury than light tuna, while it contains lower beneficial substances like selenium, vitamin B-12, and iron. However, albacore tuna contains higher omega-3 fatty acid. Pregnant or nursing mothers are advised to take 6 ounces of canned albacore and 12 ounces of canned light tuna per week, as mercury can affect baby’s and young children’s nervous system.
- Consume canned tuna as occasional foods. Do not eat it daily because you will put too much mercury to your body. Should fish are your favorite, eating white fish is much more beneficial for your pregnancy.
- Eat healthy food more than canned tuna you consume. Mercury level in canned tuna is reported low, because it contains small, young fish that were not long-exposed to the substance. Despite this, it is always better to prevent than to cure. Should you decide to consume canned tuna, you might want to eat more fruits and vegetables since they contain beneficial vitamins and minerals which can fight harmful things going inside your body.
- If possible, try to find out the place where the canned tuna is originated. Some places, due to geographical factors, expose more mercury to some fish. Canned tuna from Mexico, if possible, is better avoided, as the water there are contaminated to higher level of mercury.
Choosing what to eat during pregnancy may be challenging, because you have to think for both you and your unborn baby. If possible, avoid foods which contain doubted substances. Eat only diets containing nutrients you know good for your body and pregnancy. Every food you take will affect your pregnancy, which is why expecting mothers should be wise in choosing every meal to take into their body.