Holistic Health
Should I worry about eating tuna ?
Mercury exposure can pose risks only if significant amounts of fish are consumed
Tuna is a common source of animal protein and other important nutrients in many countries . One reason is that it often comes in convenient cans that can be stored for long periods of time and eaten any time . However , eating tuna can also expose people to potential health dangers due to its high levels of mercury , a toxic chemical often found in fish tissues , especially big fish like tuna .
So does this mean we should skip tuna� The answer is no , but with some caveats .
Canned tuna , for instance , is often safer than the fresh and frozen varieties because it ’ s mostly produced with younger and smaller fish like light tuna , according to Health Canada , a government institution responsible for helping Canadians improve their health . Since mercury builds up in the tissues of fish higher up on the food chain , larger fish that eat smaller ones usually contain higher levels of mercury . This is why canned albacore tuna , also called white tuna , contains much more mercury than other types of tuna .
Health Canada recommends the general population eat no more than 150 grammes of fresh or frozen tuna per week , while the amount is much lower for women who are pregnant or breastfeeding and children . The former are recommended to eat 150 grammes per month , while the latter should only consume 125 grammes per month if they are aged five to 11 or 75 grammes if they are one to four years old . Pregnant or breastfeeding women and children can eat higher amounts of albacore canned tuna , but they still should limit their weekly consumption . Health Canada doesn ’ t recommend any limitation on canned light tuna consumption .
“ 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 ,” Melanie McGrice , an accredited practising dietitian , told Vice , adding that among the thousands of patients she saw only two presented with mercury toxicity . “ It is quite rare , and for both of those people the reasoning was that they were eating barely anything else other than fish and rice due to food allergies , ��� so they had a very , very limited diet .”
Potential problems caused by mercury poisoning include loss of side vision , lack of movement coordination , muscle weakness , and impairment of speech , hearing , and walking . �xcessive exposure during pregnancy might affect the growing brain and nervous system of the foetus .
�espite the potential risks of mercury exposure , eating tuna has significant health benefits . The American Heart Association recommends eating two servings of fish per week , in particular fatty fish like tuna as it ’ s rich in omega-3 fatty acids , a nutrient that can reduce the risk of heart disease and stroke .
One way to limit mercury exposure is to eat a variety of fish . Some of the best choices with low mercury levels include anchovy , herring , salmon , and sardines , according to the �S Food and �rug Administration ( F�A ), which has a long list of safe seafood options available on its website .
Potential problems caused by mercury poisoning include loss of side vision , lack of movement coordination , muscle weakness , and impairment of speech , hearing , and walking .
26 ISSUE 2 | 2024 GlobalHealthAsiaPacific . com