For convenience and adding variety to our meal plans, after shrimp, tuna is the second most widely consumed fish in the United States. It is so easy to just pop open a can and throw it on a salad or between healthy bread. Not to mention, canned tuna is cheap! The downside is that some canned tuna has been found to be high in methylmercury levels. Now, albacore tuna, as well as tuna steaks, are on the list of fish with high mercury levels.
Mercury is found naturally in the environment, but it’s also released through industrial pollution. It accumulates in waterways and is turned into methylmercury in the water. Fish absorb the methylmercury as they feed, and it builds up in their system over time. When we consume fish loaded with mercury, it remains in our blood system and can take over a year for levels to drop. That’s why even women who aren’t currently pregnant, but could become pregnant in the near future, should be cautious about mercury levels.
Due to the higher mercury levels, it is advised that women and children may eat up to six ounces (about one can) per week of albacore (“white”) tuna. Tuna steaks tend to come from larger fish, which means that they have a higher concentration of mercury, so the same amount goes for them as well.
You can eat up to 12 ounces a week of a variety of fish and shellfish but just be savvy with what types of fish and shell fish you eat. There are several fish that are safe to eat and have low levels of mercury but there are a few you need to limit. Shrimp, canned light tuna, salmon, pollock and catfish, all have low mercury levels so are a better choice than your albacore and tuna steaks.
Remember, if you’re eating tuna, choose safer canned light tuna more often, and limit your consumption of albacore and tuna steaks to one 6-ounce serving per week.
