Consider spacing out how much you eat at one time. As yummy as the whole albacore is, it's the highest in mercury content (unfortunately because it is really awesome.)
www.edf.org/oceans/mercury-alert-canned-tuna-safe-eat"The tuna sandwich is a lunchbox staple. But several species of tuna, like other large ocean fish, contain higher-than-average amounts of mercury.
This is of particular concern for young children, whose nervous system, brain, heart, kidneys and lungs are all susceptible to the harmful effects of mercury, which is highly toxic. ....
How much canned tuna is OK?
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There are two main kinds of canned tuna: chunk light and solid or chunk white (albacore). All canned white tuna is albacore. Its mercury levels are almost three times higher than the smaller skipjack, used in most canned light tuna.
These recommendations are based on EPA guidance and estimates of mercury in the most popular canned tunas:
Canned white, or albacore (0.32 parts per million of mercury). Children under six can eat up to one 3-ounce portion a month; children from 6–12, two 4.5-ounce portions a month. Adults, including pregnant women, can safely eat it up to three times a month (women, 6-ounce portions; men, 8-ounce portions).
Canned light — the safer choice (0.12 parts per million of mercury). Children under six can eat up to three 3-ounce portions per month. Older children and adults can safely eat it once a week. But look out for “gourmet” or “tonno” labels. They are made with bigger yellowfin tuna and can contain mercury levels comparable to canned white."
From a Consumer Reports article warning about eating canned albacore tuna:
"The federal committee’s report is part of the government’s development of its 2015 Dietary Guidelines for Americans, which affect recommendations for many federal food programs. Its suggestion is based on a 2011 report that concluded that the benefits of eating albacore tuna outweighed the risks, even for pregnant women.
But Philippe Grandjean, M.D., Ph.D., a leading Harvard researcher on mercury in fish, says, “The committee’s advice about tuna is based on a flawed benefit/risk calculation that overlooks a substantial body of evidence about the dangers of prenatal mercury exposure.”
The safe limit for exposure to methylmercury (the form that accumulates in fish and shellfish) was set in 2001 by the Environmental Protection Agency. Since then, many studies have found adverse effects from exposure to mercury at or even below that level. Deborah Rice, Ph.D., a former EPA senior risk assessor who co-authored the report establishing the 2001 limit, now says that the acceptable level should be lowered.
Even using the current EPA limit, our experts’ analysis of Food and Drug Administration data indicates that a 48-pound child would go over that limit by eating more than 1.4 ounces of albacore per week, which is about one-third of a can. A woman weighing about 140 pounds would exceed it by eating more than 4.5 ounces of albacore weekly.
“We believe the FDA should advise stricter limits on tuna consumption and educate people about other fish that have health benefits without the risks,” says Jean Halloran, director of food policy initiatives for Consumers Union, the advocacy arm of Consumer Reports. “It isn’t simple, but that’s no excuse for the FDA to throw up its hands and give no help to pregnant women who may have a toddler to feed and a family to cook for.”
What should be done
Our experts have urged the FDA and the EPA to take these steps to minimize Americans’ mercury exposure:
• Advise consumers about which types of seafood are lower in mercury when urging them to eat more fish.
• Advise pregnant women to avoid eating any tuna, including canned light tuna.
• Advise women of childbearing age to eat no more than 4.5 ounces of albacore per week.
• Include anyone who eats more than 24 ounces of fish per week among groups considered vulnerable to mercury overexposure.
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