Pregnancy is a crucial period in a woman’s life, and it’s necessary to take proper care of herself for the healthy development of the fetus. A healthy and balanced diet is a vital aspect of a healthy pregnancy.

During pregnancy, it is essential to regulate food intake and ensure that the body receives the required nutrients and minerals. One such mineral that is crucial during pregnancy is omega-3 fatty acids, which are commonly found in fish.

What are preterm births?

Preterm birth refers to a situation where the birth of a baby happens before the 37th week of pregnancy. Babies born prematurely are underdeveloped and often face various health complications.

In some cases, preterm birth can lead to long-term health conditions that can affect the baby’s health for years after birth. Preterm births can be caused by various factors like insufficient or poor nutrition, infections, and smoking by the mother during pregnancy, among others.

Importance of fish consumption during pregnancy

Fish is a healthy source of omega-3 fatty acids which are essential for overall health and development in both adults and children.

During pregnancy, omega-3 fatty acids, especially EPA and DHA, play a critical role in the healthy development of the baby’s brain, eyesight, and central nervous system. Consuming fish during pregnancy lowers the risk of low birth weight, preterm birth, and hypertensive disorders during pregnancy.

Types of fish to consume

Not all fish are healthy for consumption during pregnancy. Some fishes contain high levels of mercury, which can be harmful to the baby’s health. Pregnant women are advised to consume fish that contain low levels of mercury.

Some fishes that are safe for consumption during pregnancy are salmon, cod, shrimp, tilapia, and pollock. Pregnant women should avoid high-mercury fish such as shark, swordfish, king mackerel, marlin, and tilefish, among others.

Evidence of the benefits of fish consumption during pregnancy

Several research studies have been conducted to investigate the implications of fish consumption during pregnancy. One such study by the Harvard T.H.

Chan School of Public Health, involving over 36,000 women, showed that a high intake of omega-3 fatty acids during pregnancy reduced the risk of preterm birth by 11%. Another study conducted by the Norwegian University of Science and Technology showed that fish consumption during pregnancy reduced the risk of fetal growth restriction.

Risk of consuming too much fish during pregnancy

Although fish is healthy for consumption during pregnancy, over-consumption can be harmful to the health of the baby and the mother.

Fish consumption during pregnancy should be regulated to avoid consuming too much mercury, which can lead to mercury poisoning. High levels of mercury in the body can lead to neurological disorders, seizures, and developmental delays in the baby’s growth.

Other sources of omega-3 fatty acids

If a pregnant woman is not comfortable consuming fish during pregnancy, there are other sources of omega-3 fatty acids. Some of these sources include chia seeds, walnuts, flaxseeds, and algae-based supplements.

These dietary supplements are a good source of EPA and DHA and can provide the body with the essential nutrients needed for healthy development during pregnancy.

Conclusion

Fish consumption during pregnancy is vital for the healthy development of the baby’s brain, eyesight, and central nervous system.

Consuming fish with low levels of mercury reduces the risk of preterm birth, low birth weight, and hypertensive disorders during pregnancy. However, pregnant women should consume fish in moderation to avoid consuming too much mercury and its related health effects.