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Tuna: Health Benefits and How to Avoid Mercury Risks

Discover the health benefits of tuna and learn how to minimize mercury risks. Find out the recommendations from experts on safe consumption....
Author: Patricia Alegsa
03-10-2024 12:35







  1. Tuna: A Nutritious Delight with Potential Risks
  2. Nutritional Benefits of Tuna
  3. Concerns about Mercury
  4. Sustainability in Tuna Fishing

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Tuna: A Nutritious Delight with Potential Risks



Tuna is one of the most consumed fish in the United States, with an average of half a kilo per person per year. It comes in various forms, such as yellowfin tuna steak, bluefin tuna sashimi, or white tuna with sourdough.

This fish is not only tasty and versatile, but it is also packed with proteins, minerals, and vitamins. However, it also raises health concerns, especially due to its mercury content and the impact of its fishing on the oceans.


Nutritional Benefits of Tuna



Tuna is an excellent source of nutrients. According to Chris Vogliano, a dietitian and research director at Food and Planet, tuna contains more selenium than almost any other meat and is low in fat, although this means it has less omega-3 fatty acids compared to other fish.

Although the cooking and canning process may slightly affect its nutrient content, the nutritional value of canned tuna, sushi, or steak is practically the same.


Concerns about Mercury




The main drawback of tuna is the risk of mercury exposure, a neurotoxin that accumulates in marine organisms. This heavy metal primarily originates from human activities and concentrates in larger species, such as tuna.




The FDA recommends that pregnant women and children limit their consumption of certain types of tuna due to the associated risks. Smaller varieties, such as skipjack, are the safest, while bluefin and bigeye tuna may contain higher levels of mercury.



Sustainability in Tuna Fishing



The fishing of tuna also raises serious environmental concerns. Although efforts have been made to mitigate dolphin capture, fishing remains devastating to marine ecosystems, especially in the case of bluefin tuna, which is endangered due to overfishing.

To consume tuna more responsibly, it is recommended to opt for tuna caught by rod or trolling, which generally indicates more sustainable fishing practices. Additionally, it is essential to pay attention to labels that indicate the method of capture to make more informed choices.

In conclusion, tuna can be a healthy and delicious addition to the diet, but it is crucial to consume it in moderation and choose sustainable sources to protect both our health and that of the oceans.



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