War.ning: The #1 Mistake You’re Making with Canned Tuna (Avoid Mercury!)

August 17, 2025 by admin

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**Albacore tuna can contain 3X more mercury than skipjack tuna.**
That’s why eating several cans a week of the wrong type can quietly raise your mercury levels over time — especially dangerous for pregnant women, children, or anyone eating tuna frequently as a weight-loss food.

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### ⚠️ How Much Tuna Is Safe?

According to the **FDA and EPA**, here’s a quick guideline:

* **Albacore (white) tuna:**
⚠️ Limit to **1 serving per week** (4 oz for adults)

* **Skipjack (light) tuna:**
✅ Safer to eat **2–3 servings per week**

**Pregnant or nursing?** Stick to light tuna only, and follow strict serving limits to protect developing babies.

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### ✅ What to Do Instead

Here’s how to keep tuna in your life **without the mercury overload**:

#### 1. **Choose “Light” Tuna**

Look for canned **light tuna** or specifically labeled “**Skipjack**” tuna. Brands like Wild Planet and Safe Catch offer low-mercury options and test their tuna for safety.

#### 2. **Read the Label**

“White” or “Albacore” = higher mercury.
“Light” or “Skipjack” = safer choice.

#### 3. **Switch it Up**

Don’t rely on tuna daily. Rotate with other low-mercury, high-protein foods like:

* Salmon (especially canned wild pink or sockeye)
* Sardines (low in mercury, high in omega-3s)
* Chickpeas, lentils, or eggs for plant-based options

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### 🥗 A Safer Tuna Salad Recipe

Try this mercury-smart recipe that uses **skipjack light tuna** and adds fiber, healthy fats, and crunch:

**Ingredients:**

* 1 can light skipjack tuna (in water)
* 1 tbsp olive oil or Greek yogurt
* 1 tsp Dijon mustard
* 1 stalk celery, chopped
* 1 tbsp red onion, chopped
* A squeeze of lemon juice
* Black pepper to taste

**Mix and serve** over greens, in lettuce wraps, or with whole-grain crackers!

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### 🧠 Final Thoughts

Canned tuna can be part of a healthy diet — but only if you’re **choosing the right kind** and watching how much you eat. Mercury builds up silently, and by the time symptoms appear, it may be too late.

**Don’t make the #1 mistake.**
Check the label. Choose light tuna. Eat in moderation. Your body — and brain — will thank you.

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**Stay informed. Stay healthy. And read those labels before you pop the can. 🐟**

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