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Besides species confusion, here are three more common slip-ups when consuming canned tuna:
Ignoring Labels: Skipping over the fine print can mean missing important health information. Some brands are more transparent about mercury content than others, so a quick online check can be worth your time.
Overconsumption: Tuna is healthy in moderation, but eating too much can lead to mercury buildup. Experts suggest limiting total seafood intake to about 8 ounces (227g) per week, especially for those at higher risk.
Not Draining Properly: Whether your tuna is packed in oil or water, draining it thoroughly prevents soggy meals and helps reduce contaminant intake. Use the lid or a strainer for best results.
Tuna in Oil vs. Tuna in Water: What’s Safer?
This might surprise you: tuna in oil could actually reduce mercury exposure. Mercury binds to fats, so when you drain the oil, you discard some of the metal with it.
Tuna in oil also tends to be richer in omega-3s and vitamin D, though it’s higher in calories.
In contrast, tuna in water is leaner but may retain more mercury. So if mercury is your main concern, well-drained oil-packed tuna may be the smarter option.
How to Keep Tuna in Your Diet Safely
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