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Along with salmon, herring, mackerel and sardines, tuna is particularly high in the essential omega-3 fatty acids.
Canned light tuna contains the fewest omega-3s, but it is also the type of tuna that is typically lowest in mercury, with about 0.12 parts per million, according to the American Heart Association. The tuna used to make canned albacore tuna are usually relatively large, and thus contain more mercury than canned chunk light tuna.
Out of all the options, tuna steaks are likely to have both the highest omega-3 content and the highest mercury content.
Each 3-ounce serving provides between 230 milligrams and 1,279 milligrams of Omega 3s, depending on the type of tuna you choose; recommended intake is 500 milligrams per day. Men should limit albacore consumption to no more than 5 ounces per week, and women who aren't pregnant should eat no more than 4 ounces per week.

Avoid king mackerel, shark, tilefish, orange roughy, marlin and swordfish because they are all very high in mercury.
She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University. Regularly consuming omega-3 fats helps lower your blood pressure and the risk for clogged arteries and heart disease.
The American Pregnancy Association recommends limiting chunk light tuna consumption to no more than 36 ounces per month.
However, tuna can also be contaminated with mercury, meaning you shouldn't eat it every day. This is counted as part of the overall limit for tuna, not in addition to the recommended limit for chunk light tuna.

Food and Drug Administration is to limit tuna steak consumption to no more than 6 ounces per week. However, skipjack tuna steaks are lower in mercury, with an amount similar to that found in canned light tuna, and yellowfin tuna usually has about the same amount of mercury as canned albacore tuna, so you can eat them in the same amounts as these types of tuna. Food and Drug Administration, because it can take more than a year for the mercury to leave your system.
Bigeye and ahi tuna are both among the types of fish that contain the highest levels of mercury, so the American Pregnancy Association recommends everyone avoid these types of tuna.

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