As a health and nutrition expert, I've been asked numerous times about the healthiest options when it comes to canned tuna. The choice of canned tuna can significantly impact one's health due to the differences in nutritional content and potential contaminants like mercury. Let's delve into the details.

Albacore Tuna is often considered a premium choice due to its higher omega-3 fatty acid content. Omega-3s are essential for heart health, brain function, and reducing inflammation. Albacore, or white tuna, provides more than three times the amount of omega-3s found in skipjack, which is commonly referred to as light tuna. This makes albacore a great source of these beneficial fats.

However, the larger size of albacore tuna also means that they tend to have higher levels of mercury compared to smaller species like skipjack. Mercury is a neurotoxin that can have serious health implications, especially for pregnant women, young children, and those planning to become pregnant. It's important to be mindful of mercury intake and to balance the benefits of omega-3s with the potential risks associated with mercury.

To mitigate the risks, it's recommended to consume no more than one 6-ounce serving of albacore tuna per week. This allows you to benefit from the omega-3s without significantly increasing your mercury exposure.

Skipjack Tuna, on the other hand, is smaller and typically has lower mercury levels, making it a safer option for more frequent consumption. While it may not provide as much omega-3 per serving, it can still be a valuable part of a healthy diet, especially when consumed in moderate amounts.

When choosing canned tuna, it's also important to consider the type of oil or liquid it's packed in. Tuna packed in water is generally lower in calories and fat, making it a healthier choice for those watching their calorie intake. Tuna packed in oil, while more flavorful, can add significant calories and fat to your diet.

Additionally, look for canned tuna that is sustainably sourced. Overfishing is a significant issue in our oceans, and choosing sustainably caught fish helps to preserve marine ecosystems for future generations.

In summary, the healthiest canned tuna to eat is one that balances the benefits of omega-3s with the potential risks of mercury. Opt for smaller species like skipjack for more frequent consumption and albacore for a special treat, while always being mindful of portion sizes and choosing tuna packed in water for a lower calorie option.

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Albacore, or white tuna, delivers more than three times the omega-3s of skipjack, or light tuna. But because albacore are typically larger, they also have higher mercury levels. So balance risk and reward, and eat only one 6-ounce serving of albacore a week.Apr 20, 2012read more >>