Eating Tuna During Pregnancy – Safe or Unsafe?

Giving birth to a child requires effort, and precautionary measures need to be taken care of right from conception. Whatever a pregnant woman consumes has to be checked for its nutritional importance and safety to the mother and her foetus. Tuna, for instance, is generally considered a great source of protein and omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) content, both of which are monumental in the foetus’ brain and nervous system development (1). Nonetheless, tuna fish is also rich in mercury, which has proven harmful for the developing baby. This is the reason there are so many dilemmas related to tuna and pregnancy. So, is it safe to eat tuna while pregnant? Let’s find an answer to this and much more beneficial information.

Can You Eat Tuna Fish While Pregnant?

During pregnancy, you need to be extra cautious of your food intake for your good health and proper growth of your baby. If you are a seafood lover, you are certain to wonder, ‘Can pregnant women eat tuna?’ The answer is yes. Tuna is a highly nutritious fish that needs to be consumed in moderation. Tuna that is low in mercury is safe for pregnant women, such as light tuna and white tuna (albacore).

However, pregnant women should be cautious of fish containing mercury. Therefore, they should consume only low-mercury fish and shellfish, including low-mercury tuna (2).

How Much Tuna Can Pregnant Women Eat?

The amount of tuna that you may consume must be adjusted based on whether you have any other seafood during the same week. As per the US FDA (Food and Drug Administration), pregnant and nursing women are allowed to have 8 to 12 oz of seafood, and specifically:

• 12 oz of light tuna a week (low in mercury)
• 6 oz of albacore tuna a week (high in mercury)

Benefits of Tuna in Pregnancy

• Boosts your baby’s development by providing essential minerals like iron, Vitamin D and B12, and omega-3 .
• Tuna is a rich source of protein. A maternal diet rich in protein is essential for embryonic survival, growth, and development (3).
• The omega-3 fatty acids, including EPA and DHA, in tuna assist in the proper development of baby’s eyes, brain and nerves. These also help mitigate the health concerns of poor fetal growth, preterm birth, and maternal depression (4) (5) (6).

Risks of Eating Tuna While Pregnant

• Excess tuna builds up the mercury levels in your system, enters your bloodstream, and thus, affects the development of the brain and central nervous system (CNS) of the foetus (7).
• Mercury can lead to physical deformities, developmental delays and weakened immune response (8).
• Mercury can also be a cause of heart damage.
• Tuna contains methylmercury (MeHg) and some environmental pollutants, dioxins and polychlorinated biphenyls (PCBs), which are toxic to health.

Common Tuna Types and Their Eating Rules During Pregnancy

Tunas come in different varieties, as listed below, and should be consumed in either broiled or baked form. Any uncooked or raw food may harbour bacteria, which can be harmful to your foetus. Make sure to cook your Tuna to a minimum temperature of 145 degrees Fahrenheit so that any potential parasites or pathogens in the tuna get killed.

• Albacore Tuna: White tuna is available in cans or pouches. It’s safe to have albacore tuna while pregnant, limited to 6 ounces or 2 medium-sized cans per week. You may consume it in the form of a tuna salad during pregnancy.
• Yellowfin Tuna: It is also known as light tuna and has a more profound flavour. Available in cans and pouches, yellowfin tuna in pregnancy should be cut down to 2 or 3 servings per week.
• Skipjack Tuna: Skipjack tuna has moderate levels of mercury. It is safe, but limit consumption to 1 or 2 servings a week.
• Ahi Tuna: Popular as bigeye, this tuna is available as sashimi or steak. It has high levels of mercury and, hence, should be limited to less than 6 ounces of serving a week.
• Bluefin Tuna: Bluefin Tuna is available in the form of sashimi and contains large amounts of mercury. It’s advisable to limit its intake to 6 oz a week.

Is Fresh Tuna Good for Pregnancy?

Fresh tuna feels oily, but it has the best nutritional values and is considered safe for pregnant women. It contains vitamins, minerals and proteins, and is a rich source of omega-3 fatty acids. These help in proper growth and development of the brain in the foetus.

Is It Safe to Have Canned Tuna During Pregnancy?

Canned tuna is permissible for a pregnant woman as long as it is had in a limited amount. Regular consumption of canned tuna when pregnant has certain health risks to your growing foetus.

• The lining of metal cans contains the substance Bisphenol A (BPA), which may enter your system and affect foetal brain development (9).
• Canned tuna has salt that can cause a rise in the sodium levels in your body and increase the risk of high blood pressure.

Tuna Types to Eat and Avoid

Here, we provide a list of safe and unsafe tuna for pregnant women and nursing moms.

FAQs

1. Can pregnant women eat raw tuna?

Raw tuna or any kind of fish harbours plenty of harmful pathogens and parasites. These harmful pathogens cause food-borne illnesses. Thus, it is only safe to eat thoroughly cooked tuna fish during pregnancy.

2. Is eating tuna sushi while pregnant safe?

Since pregnant women are advised to eat raw fish, they should also avoid sushi made with raw tuna.

3. What is the best way to prepare tuna for pregnancy?

Fish or shellfish in general should should be thoroughly cooked to eliminate presence of any pathogens. Cooking tuna to an internal temperature of 145°F will make it safe for consumption. Raw or cured seafood should be strictly avoided during pregnancy (10).

In pregnancy, you need to be careful with your intake of seafood like tuna because high levels of mercury in the bloodstream of your foetus can be harmful to its brain and nervous system. Tuna is a nutritious fish and is beneficial for a pregnant woman only when taken in judicious amounts.

References/Resources:

1. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am.; PubMed central; https://pmc.ncbi.nlm.nih.gov/articles/PMC5104202/; November 2016

2. Bose-O’Reilly S, McCarty KM, Steckling N, Lettmeier B. Mercury exposure and children’s health. Curr Probl Pediatr Adolesc Health Care.; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC3096006/; September 2010

3. Herring CM, Bazer FW, Johnson GA, Wu G. Impacts of maternal dietary protein intake on fetal survival, growth, and development. Exp Biol Med (Maywood).; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC5882021/; March 2018

4. Middleton. P, et al.; Omega‐3 fatty acid addition during pregnancy; Cochrane Database of Systematic Reviews; https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD003402.pub3/full; November 2018

5. Nordgren TM, Lyden E, Anderson-Berry A, Hanson C. Omega-3 Fatty Acid Intake of Pregnant Women and Women of Childbearing Age in the United States: Potential for Deficiency? Nutrients.; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC5372860/; February 2017

6. Best KP, Gold M, Kennedy D, Martin J, Makrides M. Omega-3 long-chain PUFA intake during pregnancy and allergic disease outcomes in the offspring: a systematic review and meta-analysis of observational studies and randomized controlled trials. Am J Clin Nutr.; PubMed; https://pubmed.ncbi.nlm.nih.gov/26675770/; January 2016

7. Ruggieri F, Majorani C, Domanico F, Alimonti A. Mercury in Children: Current State on Exposure through Human Biomonitoring Studies. Int J Environ Res Public Health.; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC5451970/; May 2017

8. Sagiv SK, Thurston SW, Bellinger DC, Amarasiriwardena C, Korrick SA. Prenatal exposure to mercury and fish consumption during pregnancy and attention-deficit/hyperactivity disorder-related behavior in children. Arch Pediatr Adolesc Med. PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC3991460/; December 2012

9. Santiago SE, Park GH, Huffman KJ. Consumption habits of pregnant women and implications for developmental biology: a survey of predominantly Hispanic women in California. Nutr J.; PubMed Central; https://pmc.ncbi.nlm.nih.gov/articles/PMC3704911/; July 2013

10. People at Risk: Pregnant Women; FoodSafety.gov; https://www.foodsafety.gov/people-at-risk/pregnant-women#

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