Fish can be a healthy part of a balanced diet for pregnant women. Fish are typically low in fat and high in protein, and they are a good source of important vitamins and minerals such as Omega-3 fatty acids, Vitamin D and iron.

However, there are certain types of fish that may contain high levels of mercury or other contaminants that can be harmful to a developing fetus, and these should be avoided or limited during pregnancy.

Mercury in Fish

Mercury is a heavy metal that occurs naturally in the environment, but it is also released into the air and water through industrial pollution. When mercury enters waterways, it can accumulate in fish and shellfish, which can then be consumed by humans.

Exposure to high levels of mercury can be harmful to the developing nervous system of a fetus and can result in brain damage, developmental delays, and other complications.

Pregnant women and women who are planning to become pregnant are advised to limit their consumption of fish that are high in mercury.

The FDA recommends that women who are pregnant or breastfeeding should eat no more than 2-3 servings of fish per week, and that they should avoid certain types of fish altogether.

Fish to Avoid During Pregnancy

The types of fish that pregnant women should avoid include:.

Shark

Shark contains high levels of mercury and should be avoided during pregnancy. Other predatory fish, such as swordfish, king mackerel, and tilefish, also contain high levels of mercury and should be avoided as well.

Tuna

Tuna can also contain high levels of mercury. While canned light tuna is a low-mercury option and can be consumed in moderation, pregnant women should avoid eating fresh or frozen tuna or any other types of high-mercury fish.

Other Contaminants

Fish caught in certain waters may contain other contaminants such as polychlorinated biphenyls (PCBs) or dioxins, which can also be harmful to a developing fetus.

Pregnant women should be cautious about consuming fish caught in local lakes and rivers, and should check with local health advisories for more information.

Safe Fish to Eat During Pregnancy

Not all fish contain harmful levels of mercury or other contaminants. Some types of fish are safe to eat during pregnancy, and can provide important nutrients such as Omega-3 fatty acids.

The following types of fish are considered safe for pregnant women to eat:.

Sardines

Sardines are high in Omega-3 fatty acids and low in mercury. They can be eaten canned or fresh.

Salmon

Salmon is another good source of Omega-3 fatty acids, and is generally low in mercury. Pregnant women can safely consume 2-3 servings of salmon per week.

Trout

Trout is a low-mercury fish that is also high in Omega-3 fatty acids. It can be consumed in moderation during pregnancy.

Cod and Haddock

Cod and haddock are low in mercury and can be a good source of protein during pregnancy. They can be consumed cooked and in moderation.

Conclusion

Pregnant women can safely consume certain types of fish as part of a balanced diet, but should avoid or limit their consumption of fish that are high in mercury or other contaminants.

By following dietary guidelines and checking local health advisories, pregnant women can ensure that they are consuming safe and healthy fish during pregnancy.