Eating fish during pregnancy is beneficial for fetal development, and many health experts recommend consuming at least two servings of fish per week.

As a source of protein and essential nutrients, fish can help mothers provide adequate nutrition to support fetal growth and development. However, some pregnant women may be concerned about consuming too much fish due to the risk of mercury contamination, which can have harmful effects on fetal development and the nervous system.

So, how much fish should women eat during pregnancy for optimal fetal development?.

What are the Benefits of Eating Fish During Pregnancy?

Fish is an excellent source of high-quality protein, omega-3 fatty acids, vitamins, and minerals. Eating fish during pregnancy can provide many health benefits, such as:.

1. Promoting fetal growth and development

Omega-3 fatty acids in fish play a vital role in fetal brain and eye development, and they are essential for the formation of the nervous system.

Additionally, fish is rich in vitamin D, which helps support healthy bone growth and development in the fetus.

2. Preventing preterm birth and low birth weight

Eating fish during pregnancy has been shown to reduce the risk of preterm birth and low birth weight. A study found that women who ate fish more than once per week had a 53% lower risk of delivering preterm infants compared to those who never ate fish.

3. Reducing postpartum depression

Women who consume fish during pregnancy are less likely to develop postpartum depression.

A study found that women who rarely or never ate fish during pregnancy had a higher risk of postpartum depression compared to those who ate fish more than once a week.

How Much Fish is Safe to Consume During Pregnancy?

While fish can provide numerous health benefits during pregnancy, it’s essential to be aware of the potential risk of mercury contamination.

Mercury is a toxic heavy metal that can accumulate in fish, particularly in predatory species that are high up in the food chain, such as shark, swordfish, king mackerel, and tilefish.

The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that pregnant women, nursing mothers, and young children avoid the following fish entirely:.

Shark
Swordfish
King mackerel
Tilefish from the Gulf of Mexico

These fish have the highest levels of mercury and can pose a risk to fetal development and the nervous system. However, pregnant women can safely eat up to 8-12 ounces (two to three servings) of fish per week that are low in mercury. This includes:.

Salmon
Haddock
Pollock
Cod
Tuna (canned light)

Canned tuna is safe to consume in moderate amounts. However, women should avoid eating high-mercury tuna, such as albacore or white tuna, more than once per week.

It’s also essential to prepare fish correctly by cooking it thoroughly to avoid any foodborne illnesses.

Conclusion

Eating fish during pregnancy can provide many health benefits to the mother and promote optimal fetal development.

However, it’s crucial to be aware of the potential risk of mercury contamination and avoid high-mercury fish that can harm fetal development. Pregnant women should aim to consume at least two servings of low-mercury fish per week and follow the FDA and EPA guidelines to ensure the safety of the developing fetus.