Habits + Brain Teaser Tuna Salad

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A post that connects habit development with tuna consumption. Plus a tuna salad recipe with a secret ingredient that tricks your brain into thinking there's added salt. 



OVERVIEW


Life is full of metaphorical boulders, rocks, and pebbles—no matter the size of an obstacle or problem, it deserves to be dealt with to help reduce longterm stress. One way to deal with your boulder, rock, or pebble is by enacting change, i.e. developing a new habit.  

Healthy Habit Recommendation


Try to consume 2, 4 oz servings of fish weekly. Include tuna because it is common, easy to prepare, and rich in omega-3 fats. Keep reading for more details.



Addressing Questions & Concerns


Printable Table


What are recommended brands for sustainable canned tuna? 

Considered “Best Choice” or “Good Alternative,” or are eco-certified by the Marine Stewardship Council (2):


  • Fishing Vessel St. Jude
  • Mind Fish Co.
  • Ocean Naturals
  • Safe Catch
  • Wild Planet 
  • 365 Everyday Value by Whole Foods

What words indicate sustainability on canned fish?

  • Poll-caught
  • Troll-caught
  • Poll and line caught
  • FAD-free
  • School caught
  • Free school 
  • Unassociated (2)

Is there a guide to buying sustainable fresh or frozen fish?

Is there a difference in optimal sustainability between farmed vs wild fish? 

  • The Environmental Defense Fund (EDF)’s guide rates wild and farmed fish operations: http://seafood.edf.org/about-guide (5)
  • The feed for farmed fish is the main source of greenhouse gas emissions, though it has less of an environmental impact than feed for livestock (i.e. beef, lamb) (6).
  • The fuel for wild fish is the main source of greenhouse gas emissions (6).

What fish species are included in “light tuna”? 

  • Light tuna is usually a mixture of different species. It can include skipjack, yellowfin, tongol. Sometimes bigeye, which is best to avoid, gets in the mix due to the problem of by-catch or unwanted fish getting caught in nets. This is less likely to happen with sustainable fishing practices (7).
  • Skipjack is lowest in mercury. Tongol is most likely comparable to skipjack due to its size (specific data is unavailable). Yellowfin has mercury levels comparable to albacore. Bigeye has mercury levels greater than albacore (7).

What is the difference between oil-packed and water packed? 

  • The tuna packed in oil may be higher in calories because it absorbs some of that oil and some of the oil may also get mixed into your food meal. Tuna packed in oil is less than 5% lower in omega-3 fats than water packed. This may be because the omega-3 fats are attracted to the properties of the oil and repelled by the properties of the water (7).

Are there brands of tuna without salt?

  • Of the sustainable brands listed above, Ocean Naturals is the only one that does NOT have a salt free option (8). 
  • Look for “no salt added” or “low sodium” on other brands. 

Is there a lot of sodium in regular tuna? 

  • Regular tuna has 300-500 mg, which is 20-30% of the 1,500 mg sodium budget for those following a heart-healthy food plan (13). 
  • Rinsing regular canned tuna with water briefly may reduce the sodium content by about 100 mg. Rinsing for 3 minutes can reduce the sodium content by 80% (9,10).
  • “Low sodium” food is defined as 140 mg sodium or less (11).
  • Depending on how you choose to budget your sodium, regular tuna can still be part of your diet. Does your budget allow for regular bread or flour tortillas? Perhaps tuna could be used instead of a food source you like that is not low sodium.
  • e.g. 2 slices of Oroweat Multi-Grain sandwich bread, 320 mg, 20% of sodium budget (12)
  • e.g. 10” Mission Bell flour tortilla, 570 mg sodium, 38% of sodium budget (7)

Why do only some brands have the “Heart-Check mark” from the American Heart Association? 

  • Companies can choose to participate in the certification program; the cost of joining is a deterrent (7).

What are the best sustainable options for fish rich in omega-3 fats? 

  • Choose small omega-3 fish: sardines, herring, or mackerel. This will help keep the ocean’s ecosystem in balance.
  • Why? Right now, predator fish are being overfished. This is resulting in high levels of small forage fish in the ocean. These small fish play a role in keeping the eco-system balanced because they eat zooplankton, which eats phytoplankton. But currently there is not enough zooplankton, so phytoplankton is growing out of control in “blooms,” which block sunlight and reduce nutrients available for other symbiotic algae (14, 15). 

How does salmon compare to tuna? 

  • Salmon is an excellent source of omega-3 fats and most species are considered sustainable.  Even though it is a large predator fish, it is lower in mercury than tuna because it eats more plankton and crustaceans than small fish (16).

What is a safe amount of LIGHT or SKIPJACK tuna to eat weekly?

You can eat more of this kind.

  • 12 oz per week or 3 (4 oz) cans per week is considered safe (18).

What is a safe amount of WHITE or ALBACORE tuna to eat weekly?


Eat less of this kind.

  • 4 oz per week or 1 (4 oz) can per week is considered safe (18).

How much TOTAL tuna can I eat per week? 

Choose to eat either 12 oz of light tuna or 4 oz of white tuna per week (18).


What is the safe amount to eat if I’m pregnant or breastfeeding?

The safety statements are the same (18).


What is the safe amount to eat for a child?

A serving is 1 oz at age 2 and increases with age to 4 oz by age 11. Eat 2-3 servings of light or skipjack tuna per week or 1 serving of white or albacore tuna per week (18).



Concerns About Mercury: Chemical Balances


Mercury toxicity can affect the brain and nervous system.  Tuna has more mercury than other omega-3 rich fish (i.e. salmon and sardines) because it is a large, predatory, deep-ocean fish, qualities that allow it to accumulate high levels of mercury (25). Even though salmon is large and predatory, it feeds on plankton, crustaceans and sometimes small fish, limiting the amount of mercury it accumulates (16).



However, seafood, including tuna, is also an excellent source of selenium. Selenium and mercury have a high affinity for each other, meaning that whichever one is present in greater quantities has the power to sequester or bind to and deactivate the other. That is why fish with ratios of more selenium compared to mercury can sequester the mercury and counteract its toxicity. Due to the pathology of mercury (i.e how mercury works in the body), considering only the content of mercury in seafood does not provide the entire nutrition picture (20). However, public health messages are focused on mercury content at this time, and until more research is conducted on mercury to selenium ratios, that is the only quantitative, well-researched information available. 



Concerns About Mercury: Vulnerable Populations


Mercury’s effect on the brains of humans at the beginning of life and end of life is unclear. 



 Prenatal and Postnatal Periods


In the neonate population, four longitudinal studies conducted during the 1970s-90s observed effects of frequent maternal fish consumption and cognitive development outcomes in the children. Two of the studies observed poor cognitive development, while two of the studies found positive cognitive development outcomes. These discrepancies could be related to differences in fish species and mercury to selenium ratios, variations in fish consumption, fish with lower or higher mercury concentrations, and different sample sizes (i.e. total number of people in the study) (21, 22). Since entering the 2000s, four studies in different countries from 2004 to 2017 have been conducted, but have not provided definitive proof if frequent fish consumption is harmful or beneficial to brain development. Three of these four studies revealed beneficial associations between frequent fish consumption and brain development despite high mercury levels (23-26). However, as pollution in the environment continues to worsen, mercury levels may increase in fish. More research determining safe levels of fish intake is still needed in order to provide safe public health guidelines. 



Later in Life


In the older population, mercury as a risk factor for Alzheimer’s disease (AD) is unclear. Mercury exposure can be attributed to dental amalgams, fish intake, or environmental pollution. It is believed that fish intake may be less of a risk factor than dental amalgams because of the selenium content in fish that counteracts mercury toxicity. The World Health Organization (WHO) states that the greatest contributor of mercury are dental amalgams. Once trapped in the blood, mercury has a very long half-life, which means it can continue to cause damage over several decades. The American Dental Association (ADA) has not found dental amalgams to pose a proven health risk; however, several studies have found associations between dental amalgams and Alzheimer’s disease. The use of dental amalgams has been banned in a couple European countries and many American dentists are opting to use other dental amalgam materials (27).  



Closing Thoughts


Finally, consider how you can help yourself stay motivated, such as with social support, quantitative feedback, personal affirmations, or weekly reminders. 

Also, if you are consuming more tuna in order to increase your blood omega-3 levels, you can order an omega-3 index home test by clicking on this link: https://www.swansonvitamins.com/omega-quant-omega-3-blood-test-1-kit_. Swanson is a brand that analyzes its samples at a certified lab and offers the lowest priced test on the market. Its test regularly goes on sale for as much as 40% off. NO FASTING REQUIRED. It does require a blood sample (i.e. finger prick test with a lancet provided); sample must be MAILED SAME DAY; results will be emailed to you (28).


References


  1. Fish and Omega-3 Fatty Acids. American Heart Association. 23 Mar 2017. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. Accessed 08 Mar 2021.
  2. Seafood Watch Tips for Buying Canned Tuna. Monterey Bay Aquarium Seafood Watch. https://blog.seafoodwatch.org/post/160231554326/tips-for-world-tuna-day. Accessed 08 Mar 2021.
  3. Consumer Guide. Monterey Bay Aquarium Seafood Watch. https://www.seafoodwatch.org/recommendations/download-consumer-guides. Accessed 08 Mar 2021.
  4. Your Guide to Sustainable Seafood. Marine Conservation Society. 2021. https://www.mcsuk.org/goodfishguide/search?name=salmon. Accessed 08 Mar 2021.
  5. EDF Seafood Selector. Environmental Defense Fund. https://seafood.edf.org/about-guide. Accessed 08 Mar 2021.
  6. Climate-Friendly Seafood — Is There Such a Thing?. FoodPrint. 07 Jun 2017. https://foodprint.org/blog/climate-friendly-seafood-is-there-such-a-thing/. Accessed 08 Mar 2021.
  7. Klausner, A. What you Should Know About Tuna. Berkeley Wellness. 04 Sep 2018. https://www.berkeleywellness.com/healthy-eating/food/article/what-you-should-know-about-tuna. Accessed 08 Mar 2021.
  8. Products. Ocean Naturals. https://oceannaturals.com/about/. Accessed 23 Mar 2021.
  9. Vermeulen RT, Sedor FA, Kimm SY. Effect of water rinsing on sodium content of selected foods. J Am Diet Assoc. 1983 Apr;82(4):394-6. PMID: 6833685.
  10. Haytowitz. FASEB. 01 Apr 2011. Effect of draining and rinsing on the sodium and water soluble vitamin content of canned vegetables. https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.25.1_supplement.609.3. Accessed 25 Mar 2021.
  11. How much sodium should I eat per day? American Heart Association. 2021. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day. Accessed 25 Mar 2021.
  12. Health Multi-Grain. Orowheat. https://www.oroweat.com/breads/favorites/healthy-multi-grain. Accessed 25 Mar 2021.
  13. Burrito Flour Tortillas. Mission. 2021. https://www.missionfoods.com/products/burrito-flour-tortillas/. Accessed 25 Mar 2021.
  14. Overfishing is a Huge Problem. Here’s What You Need to Know.  26 Feb 2018. https://www.ecomagazine.com/news/policy/overfishing-is-a-huge-problem-here-s-what-you-need-to-know. Accessed 08 Mar 2021.
  15. Phytoplankton are microscopic marine plants. Florida Keys National Marine Sanctuary. https://floridakeys.noaa.gov/plants/phyto.html. Accessed 08 Mar 2021.
  16. McCosker, J. Good Fish, Bad Fish. California Academy of Sciences. 2021. https://www.calacademy.org/scientists/sustainable-seafood. Accessed 08 Mar 2021.
  17. Fun Facts About Amazing Atlantic Salmon. NOAA. https://www.fisheries.noaa.gov/national/outreach-and-education/fun-facts-about-amazing-atlantic-salmon.  Accessed 08 Mar 2021.
  18. Advice About Eating. FDA US Food & Drug Administration.  29 Dec 2020. https://www.fda.gov/food/consumers/advice-about-eating-fish.  Accessed 08 Mar 2021.
  19. Streit, L. Mercury in Tuna: Is this Fish Safe to Eat? 07 Nov 2018. https://www.healthline.com/nutrition/mercury-in-tuna.  Accessed 26 Mar 2021.
  20. Raymond, L, Ralston, N. Mercury: selenium interactions and health implications. NeuroToxicology. 2004. DOI:10.1016/j.neuro.2020.09.020.  Accessed 26 Mar 2021.
  21. Oken  E, Wright R, Kleinman K, Bellinger D, Amarasiriwardena C, Hu H, Rich-Edwards J, Gillman M. Maternal Fish Consumption, Hair Mercury, and Infant Cognition in a U.S. Cohort. Environmental Health Perspectives. https://journals.lww.com/epidem/Fulltext/2004/07000/Fish_Intake_During_Pregnancy_and_Early_Cognitive.4.aspx. Accessed 08 Mar 2021.
  22. Daniels JL, Longnecker MP, Rowland AS, Golding J; ALSPAC Study Team. University of Bristol Institute of Child Health. Fish intake during pregnancy and early cognitive development of offspring. Epidemiology. 2004 Jul;15(4):394-402. doi: 10.1097/01.ede.0000129514.46451.ce. PMID: 15232398. Accessed 08 Mar 2021.
  23. Fish consumption, methylmercury and child neurodevelopment. Curr Opin Pediatr. 2008 April; 20(2): 178–183. doi:10.1097/MOP.0b013e3282f5614c. Accessed 08 Mar 2021.
  24. Hibbeln JR, Davis JM, Steer C, Emmett P, Rogers I, Williams C, Golding J. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study): an observational cohort study. Lancet. 2007 Feb 17;369(9561):578-85. doi: 10.1016/S0140-6736(07)60277-3. PMID: 17307104. Accessed 13 Mar 2021.
  25. Wu J, Ying T, Shen Z, Wang H. Effect of low-level prenatal mercury exposure on neonate neurobehavioral development in China. Pediatr Neurol. 2014 Jul;51(1):93-9. doi: 10.1016/j.pediatrneurol.2014.03.018. Epub 2014 Mar 27. PMID: 24938141. Accessed 13 Mar 2021.
  26. Llop S, Ballester F, Murcia M, Forns J, Tardon A, Andiarena A, Vioque J, Ibarluzea J, Fernández-Somoano A, Sunyer J, Julvez J, Rebagliato M, Lopez-Espinosa MJ. Prenatal exposure to mercury and neuropsychological development in young children: the role of fish consumption. Int J Epidemiol. 2017 Jun 1;46(3):827-838. doi: 10.1093/ije/dyw259. PMID: 27864405. Accessed 13 Mar 2021.
  27. Siblerud R, Mutter J, Moore E, Naumann J, Walach H. A Hypothesis and Evidence That Mercury May be an Etiological Factor in Alzheimer's Disease. Int J Environ Res Public Health. 2019 Dec 17;16(24):5152. doi: 10.3390/ijerph16245152. PMID: 31861093; PMCID: PMC6950077. Accessed 08 Mar 2021.
  28. Swanson. Omega-3 Blood Test. https://www.swansonvitamins.com/omega-quant-omega-3-blood-test-1-kit. Accessed 08 Mar 2021.
  29. Wainford, R. How to reduce dietary salt intake: Just add spice? Hypertension. 2017 December ; 70(6): 1087–1088. doi:10.1161/HYPERTENSIONAHA.117.10025. Accessed 08 Mar 2021.
  30.  Li Q, Cui Y, Jin R, et al. Enjoyment of Spicy Flavor Enhances Central Salty-Taste Perception and Reduces Salt Intake and Blood Pressure. Hypertension. 2017;70:1291-1299. DOI: 10.1161/ HYPERTENSIONAHA.117.09950.Accessed 08 Mar 2021.
  31. Narukawa M, Sasaki S, Watanbe T. Effect of Capsaicin on Salt Taste Sensitivity in Humans. Food Sci. Technol. 2010; 17 (2), 167 – 170. Accessed 08 Mar 2021.


Tangy Tuna Salad Recipe

Printable Recipe


This tuna salad is untraditional. The vinegar is important—balsamic has more depth of flavor than other options.  Sriracha adds heat and fools your brain! It triggers the same parts of your brain that respond to salt. (Refer to text citations 29-31 if you want to read more.)


Substitutions: use 1/8-1/4 tsp ground cayenne, or ground dried chili pepper. Shake in a small jar with the oil and vinegar.  


Main Ingredients

1/2 c (61 g) or a small wedge of red onion, finely chopped

1/2 c (64 g) or 2 stalks celery, finely chopped

2 (4-5 oz) cans light tuna, drained 

2 T (0.8 oz) olive oil

2 T (1.2 oz) balsamic vinegar  

2 tsp (0.4 oz) sriracha (1/2 tsp for no kick)

1 c (160g) prepared chickpeas; drained and rinsed if using canned


Additional Ingredients

4 c (22 g per serving) loosely packed spinach 

1/2 cup or 16 (192 g) cherry tomatoes, 4 per serving 


Directions

Note: if you have a food scale, you can “tare” a medium bowl and measure ingredients by adding them into the bowl by weight.  


  1. Add chopped red onion and celery to a medium bowl.
  2. Drain water from tuna into the sink. Using a fork, scrape tuna from tin into medium bowl.
  3. Note for vegan version: If using tempeh, cut the block lengthwise, then turn the block and cut crosswise and later lengthwise to end up with small pieces around 1/4”x1/4.”
  4. Add balsamic vinegar, olive oil, sriracha to bowl.
  5. Mash everything together gently with a fork; tuna is more appealing if it is not pulverized.
  6. If using canned chickpeas, drain chickpeas into a strainer. Rinse to remove residual sodium/salt. Add chickpeas to bowl.
  7. Using a fork or sturdy spatula, mix chickpeas into other ingredients. 
  8. When ready to serve, place a handful of spinach in a bowl of your choice.
  9. Measure your desired serving of tuna mixture and place on top of spinach. Add 4 cherry tomatoes in the design of your choice. 
  10. If not serving immediately, use a spatula and scrape mixture into a lidded container or divide between several microwave safe containers for ready to go meals.
  11. When ready to eat, after removing from the fridge, heat briefly in the microwave (30-60 seconds, depending on your preference for hot food and degree of spinach wiltedness).
  12. Makes 3 1/2 c total: 5 (3/4 c, 146 g) servings or 7 (1/2 c, 95 g servings) or 14 (1/4 c, 48 g servings). Consume within 1 week.


Nutrition Facts for tuna mixture:

3/4 cup (146 g) serving:  170 calories, 7 g total fat, 1 g saturated fat, 150 mg sodium, 10 g carbohydrate, 2 g fiber, 17 g protein, 1.3 mg iron 

1/2 cup serving (95 g) serving: 114 calories, 4 g fat, 0 g saturated fat, 100 mg sodium, 1 g carbohydrate, 1 g fiber, 12 g protein, .8 mg iron

1/4 c serving (48 g) serving: 57 calories, 2 g fat, 0 g saturated fat, 50 mg sodium, 3 g carbohydrate, 1 g fiber, 6 g protein, .4 mg iron


Analysis Platform: ReciPal


Allergens: fish (tuna)



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