can you eat tuna and salmon in the same day

Can You Eat Tuna and Salmon In the Same Day?

Tuna and salmon are two of the most popular and nutritious fish choices Both are packed with protein, healthy fats, and essential nutrients like vitamin D, selenium, omega-3s, and more. But when it comes to consuming these fish in your diet, can you safely enjoy both tuna and salmon in the same day? Or should you limit yourself to just one type per day?

The short answer is yes, it is perfectly fine and even recommended to eat both tuna and salmon in the same day. In fact, varying your fish intake and including both of these nutritional powerhouses as part of a balanced diet can provide greater health benefits.

However, there are some important factors to consider regarding mercury exposure, sustainability, and portions when incorporating tuna and salmon into your meals. Read on to learn more about the advantages of eating these fish together, along with some best practices for choosing quality tuna and salmon and enjoying them as part of a healthy lifestyle.

The Many Benefits of Tuna and Salmon

Both tuna and salmon are prized for their high protein content. A 3 ounce serving of tuna delivers about 22 grams of protein while 3 ounces of salmon provides around 17 grams Protein is essential for building and repairing muscle tissue, supporting immune function, and keeping you feeling full and satisfied after meals.

Tuna and salmon are also two of the best food sources for anti-inflammatory omega-3 fatty acids like EPA and DHA. Omega-3s are linked to improved heart and brain health, reduced inflammation, better moods, healthier aging, and more.

In addition to protein and omega-3s, both salmon and tuna offer an array of other important micronutrients:

• Selenium – supports thyroid and immune health
• Potassium – regulates fluid balance and heart function
• Vitamin D – critical for bone health and immunity
• Vitamin B12 – needed for red blood cell formation and energy levels
• Niacin – aids cholesterol regulation and brain function

Varying your fish intake to include both tuna and salmon can help you take advantage of their wide range of complementary nutrients.

Portion Recommendations

When eaten in moderation as part of a varied diet, both tuna and salmon can be enjoyed safely on the same day. The FDA recommends eating 8-12 ounces (two average meals) of fish per week from a variety of sources.

A standard 3-4 ounce portion is about the size and thickness of your palm. Stick within this recommended serving size for each meal to limit calorie and mercury intake.

Consuming more than the recommended amounts of fish frequently can result in excessive mercury or contaminant exposure over time. But when eating typical portions of both tuna and salmon within the same day or week, mercury levels should remain within safe ranges for most adults.

Pregnant women, breastfeeding mothers, and young children do need to pay extra attention to mercury risks however. They should limit albacore tuna intake to no more than 6 ounces (one average meal) per week and choose mainly low mercury salmon and fish.

Pay Attention to Sustainability

With global fish populations declining, it’s also important to source tuna and salmon from responsible fisheries. Opt for pole and line caught skipjack or yellowfin tuna as well as wild-caught Pacific or Alaskan salmon whenever possible.

Avoid consumption of vulnerable bluefin tuna varieties which are severely overfished. Look for the Marine Stewardship Council (MSC) certification label to identify seafood caught through sustainable practices that minimize environmental impacts.

Canned vs. Fresh Options

Both canned and fresh tuna and salmon can be part of a healthy diet. Canned options provide affordable, convenient nutrition but may contain traces of BPA lining from the can packaging. Opt for products packaged in BPA-free cans or pouches if this is a concern.

For maximum nutritional quality, fresh wild salmon and sushi grade tuna are ideal. However these cost more and need to be prepared properly to avoid contamination risks.

Whether choosing canned or fresh, always inspect tuna and salmon closely before eating. Fish should not smell overly fishy or have discolored or slimy textures. Discard any that seems spoiled.

Healthy and Delicious Recipe Ideas

Here are some nutritious ways to enjoy tuna and salmon together in your recipes:

• Tuna salmon patties – combine canned tuna and salmon with egg, breadcrumbs, onion, and seasonings. Pan fry.
• Tuna poke bowl with salmon sashimi – top rice or greens with marinated tuna and thin slices of fresh raw salmon.
• Cobb salad – mix tuna salad, grilled salmon, greens, avocado, egg, and veggies.
• Salmon burgers with seared tuna – enjoy flavorful salmon patties topped with quickly seared tuna steaks.
• Salmon fried rice with tuna – stir canned tuna into salmon and veggie fried rice.

The options are endless for creatively combining these two superstar fish in delicious ways!

Should You Eat Them Together?

Incorporating both tuna and salmon into your diet is perfectly safe and recommended for most healthy adults. The key is sticking within recommended portions of 8-12 ounces total for all fish intake per week, as well as choosing mainly low mercury seafood.

Alternating between tuna and salmon or even including smaller amounts of both in the same recipe or meal can add beneficial variety to your fish consumption. Just be mindful of sustainability and inspect freshness to avoid contamination risks.

So go ahead and enjoy the unique nutritional assets of both tuna and salmon. Just be sure to eat a diversity of fish and seafood overall for the greatest health and environmental benefits. Varying your choices provides a range of vitamins, minerals, antioxidants and healthy fats to support optimal wellness.