Is it Safe to Eat Tuna when Pregnant?

A woman who’s eating for two is rightfully concerned about what goes into her body – and how it affects her unborn baby’s health. Certain foods and medications can be harmful to a developing fetus, so it’s important to eat a healthy, balanced diet. When pregnancy food cravings hit, some women reach for a tuna fish sandwich – complete with pickles. Is this a good idea? Is it safe to eat tuna when pregnant?

Is It Safe to Eat Tuna When Pregnant?

Eating fish during pregnancy is a controversial issue due to the high mercury content of some fish. Fish that have high levels of mercury include swordfish, tilefish, king mackerel, and shark, which make them off-limits to women during pregnancy. Why? Eating fish high in mercury can cause abnormal brain and nerve development in a developing fetus.

What about tuna? Canned, light tuna is a fish that’s usually, but not always, low in mercury. Most doctors allow a woman to eat up to two servings of canned tuna a week. The exception is albacore tuna, which is higher in mercury and can only be safely eaten once a week. Tuna steaks are also usually high in mercury and should be avoided during pregnancy.

Is It Safe to Eat Tuna When Pregnant: Other Issues to Consider

Even though most obstetricians believe it’s safe for women to eat two servings of canned, light tuna a week, there are some good reasons to stay away from it entirely. The amount of mercury in a can of tuna varies greatly, and there’s no way to really tell how much mercury you’re getting when you bite into a tuna fish sandwich.

Is There a Better Alternative for Pregnant Seafood Lovers?

One of the safest options is wild, ocean caught salmon. (not farm-raised). Wild salmon is low in mercury and other contaminants such as PCB’s that could harm a developing baby. Farm-raised salmon isn’t a good choice, because some farm-raised salmon contains dioxins and PCB’s. Always be sure a salmon comes from the ocean before eating it.

Salmon is a good source of omega-3 fatty acids that are important for the development of a baby’s brain and nervous system. Some studies show that moms with higher levels of omega-3 in their bloodstream give birth to smarter babies. Other safer seafood options are shrimp and catfish. Even though these fish are low in mercury, don’t eat more than two servings a week without checking with your doctor first.

Is It Safe to Eat Tuna When Pregnant: The Bottom Line?

It’s best to stay away from tuna entirely during pregnancy due to the variability in mercury content. Stick with ocean-caught salmon, shrimp, and catfish – and limit seafood servings to two a week. Ask your doctor whether an omega-3 supplement is right for you. There are pharmaceutical-grade supplements available that are free of mercury and other contaminants and are a safer way to get omega-3’s.

References:

Medscape.com. “Eating Safely During Pregnancy”
Fit Pregnancy. “Face-Off: Is It Safe to Eat Canned Tuna During Pregnancy?”