Pregnancy cravings can lead to some wonderfully unique, and delightfully odd, food combinations.
Many expectant mothers find themselves indulging in crisps dipped in chocolate or pickled onions with — wait for it — a dollop of peanut butter.
It’s not uncommon for tuna cravings to emerge out of nowhere either, although even its biggest fans may hold back due to concerns about mercury levels during pregnancy.
Thankfully, there’s no need for concern.
Tuna can be enjoyed safely while pregnant, though there are some guidelines to follow.
These come from the UK Food Standards Agency who recommend that if you are trying for a baby or are pregnant, you should limit your intake to no more than the equivalent of four cans of tuna per week.
What nutritional value does tuna hold during pregnancy?
Adding tuna to your pregnancy plate can be a tasty way to pack in some serious nutrition for both you and your little one. Not only is it delicious, but it’s also loaded with essential nutrients that support your health and your baby’s development.
Here’s a look at some of the key nutrients:
- Protein. Tuna is a fantastic source of high-quality protein, which helps build fetal tissues and supports your body’s increased protein needs during this exciting time.
- Omega-3 fatty acids. These healthy fats, particularly DHA and EPA, are crucial for your baby’s brain development.
- Vitamin D. Tuna brings a splash of vitamin D to your diet, helping your body absorb calcium for strong bones and teeth.
- Iron. Tuna contains energy-boosting iron, which helps prevent anaemia and ensures your body delivers oxygen where it’s needed most – for you and your baby.
Vitamin B12. Pregnant women and their babies can’t get enough vitamin B12. It boosts energy levels, supports red blood cell production, and plays a key role in brain development.
Can tuna be dangerous during pregnancy?
There are quite a few myths swirling around tuna and pregnancy, which can lead to a lot of confusion and uncertainty.
While it’s true that some types of tuna can have higher mercury levels, enjoying moderate amounts of certain varieties is far from dangerous – in fact, it can be extremely beneficial to both expectant mums and their babies.
Tuna is an excellent source of high-quality protein, which is crucial for the growth and development of the foetus. On top of that, it’s rich in omega-3 fatty acids, particularly DHA and EPA, which play a vital role in brain and eye development in unborn children. These nutrients are not only important for foetal growth but also contribute to the overall health of mums, helping to maintain energy levels and support mood stability during pregnancy.
John West canned tuna is routinely tested and monitored for mercury and other potential environmental contaminants. The levels of mercury we are able to detect are very low and well within the maximum levels permitted under EU/UK legislation.
How much tuna is safe during pregnancy?
Mums-to-be have a lot on their minds – from setting up nurseries to picking the perfect baby name – so nutrition can sometimes take a backseat.
However, with all the physical and emotional demands of pregnancy, it’s essential that they prioritise healthy eating to support their well-being and their baby’s development.
And that’s why, even though tuna is perfectly safe to eat during pregnancy, it is crucial to be mindful of mercury content.
Mercury levels in different types of tuna
- Canned light tuna. Lower in mercury; recommended for occasional consumption (during pregnancy)
- Canned albacore tuna. Higher in mercury; should be limited.
Fresh or frozen tuna (e.g. yellowfin, bigeye). Generally high in mercury; should be avoided.
Do’s and Don’ts of tuna consumption during pregnancy
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Do’s |
Don’t |
Science behind it |
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Do eat up to four cans of canned light tuna per week. Do incorporate tuna into balanced meals Do look for sustainably sourced tuna Do check for additives in tuna products Do consult your healthcare provider for personalised advice. |
Don’t consume raw or undercooked tuna. Don’t rely solely on tuna for protein Don’t ignore sourcing information Don’t overlook ingredient labels Don’t disregard professional advice. |
Canned light tuna has lower mercury levels and can provide beneficial nutrients. Raw tuna can carry harmful bacteria and parasites, which can pose risks during pregnancy. While tuna is a great source of protein and omega-3s, a varied diet ensures you get a range of nutrients necessary for both maternal health and foetal development. Choosing sustainably sourced tuna helps ensure that fishing practices are responsible, supporting marine ecosystems and reducing exposure to harmful contaminants. Some tuna products may contain additives or preservatives. Checking labels ensures you’re avoiding unnecessary ingredients that could be harmful during pregnancy. Healthcare providers can offer personalised guidance based on your specific health needs and dietary requirements during pregnancy. |
Healthy tuna recipes during pregnancy
- This green kale and tuna salad is a delicious and nutritious option that’s perfect for a quick meal.
- Our tuna pasta bake is a comforting and hearty dish that will keep the whole family full and happy.
- These tuna flatbread pizzas are a fun and delicious twist on traditional pizza that everyone will enjoy.
Your health is our priority
There are few experiences in life as exciting (or daunting) as pregnancy. Ensuring you’re getting your daily protein-fix might not seem like a top priority amidst all the changes, but it’s essential for both your health and your baby’s development.
John West tuna is a fantastic way to meet those protein needs. Packed with nutrients and omega-3 fatty acids, our tuna is not only delicious but also a convenient option for quick meals. Whether you’re making a tasty salad, a comforting pasta bake, or a simple sandwich, you can feel good knowing you’re nourishing both yourself and your little one with high-quality, sustainably sourced seafood.
