Eating fish during pregnancy can provide various health benefits for both the mother and the developing baby. Fish is an excellent source of high-quality protein, omega-3 fatty acids, and essential nutrients such as vitamin D, iodine, and selenium.

However, it is important for pregnant women to be cautious about the types and amounts of fish they consume due to potential risks associated with mercury contamination and other pollutants.

The Benefits of Eating Fish During Pregnancy

Fish and seafood are known to be excellent sources of omega-3 fatty acids, particularly DHA (docosahexaenoic acid). These fatty acids play a crucial role in the development of the baby’s brain and eyes.

In addition, they can help improve cognitive function and reduce the risk of certain developmental disorders in children.

Furthermore, the protein found in fish is essential for the growth and development of the baby’s muscles, organs, and tissues.

Pregnant women also benefit from the rich vitamin and mineral content in fish, including vitamin D, which is necessary for calcium absorption and bone health, and iodine, which is essential for proper thyroid function.

The Dos:

1. Choose Low Mercury Fish

Selecting fish with low mercury levels is crucial during pregnancy. Opt for species that are low in mercury, such as salmon, trout, sardines, haddock, tilapia, and shrimp. These choices are typically safe to consume in moderate amounts.

2. Cook Fish Thoroughly

It is essential to cook fish thoroughly to eliminate any potential bacteria or parasites. Raw fish, including sushi and sashimi, should be avoided during pregnancy.

Make sure fish is cooked to an internal temperature of 145°F (63°C) to ensure it is safe to consume.

3. Vary the Types of Fish Consumed

Since different fish contain varying levels of nutrients, it is recommended to vary the types of fish consumed during pregnancy.

By consuming a variety of fish, you can ensure you receive a wide range of essential nutrients while minimizing the risk of mercury exposure.

4. Include Omega-3 Rich Fish

Incorporate omega-3 rich fish, such as salmon, mackerel, and trout, into your diet.

These fish are particularly beneficial because they provide high amounts of DHA and EPA (eicosapentaenoic acid), which contribute to the baby’s brain and eye development. Aim for at least two servings of omega-3 rich fish per week.

5. Consider Supplements

If you do not consume fish regularly or if you have dietary restrictions, consider taking omega-3 supplements that are specifically formulated for pregnant women.

Consult with your healthcare provider or a registered dietitian to ensure you are taking the appropriate supplement.

The Don’ts:

1. Avoid High Mercury Fish

Avoid consuming fish with high mercury levels, as excessive mercury intake can harm the developing nervous system of the baby. Such fish include shark, swordfish, king mackerel, and tilefish.

It is best to completely avoid these varieties during pregnancy.

2. Limit Canned Tuna Consumption

While canned tuna is generally safe to eat, it is advisable to limit its consumption. This is because it may contain higher levels of mercury compared to other fish.

It is recommended to choose canned light tuna over albacore (white) tuna and limit intake to 6 ounces (170 grams) per week.

3. Avoid Raw and Undercooked Fish

Raw and undercooked fish, including sushi, sashimi, ceviche, and tartare, should be avoided during pregnancy. These preparations may harbor harmful bacteria and parasites that could cause foodborne illnesses.

4. Stay Away from Smoked and Refrigerated Seafood

Smoked fish and refrigerated seafood products, such as smoked salmon, lox, and seafood spreads, should be avoided due to the risk of listeriosis.

Listeriosis is a foodborne illness caused by the bacteria Listeria, which can be harmful to both the mother and the baby.

5. Be Mindful of Fish Quality

When purchasing fish, ensure its freshness and quality. Avoid fish that smells overly fishy or has an off odor. Additionally, only purchase fish from reputable sources to reduce the risk of consuming contaminated or spoiled fish.

Conclusion

Eating fish during pregnancy can be highly beneficial for both the mother and the developing baby. However, it is crucial to navigate the dos and don’ts to ensure optimal health and avoid potential risks.

Choose low-mercury fish, cook fish thoroughly, vary your fish choices, and consider omega-3 supplements if needed. Moreover, avoid high-mercury fish, limit canned tuna consumption, steer clear of raw and undercooked fish, and be cautious of smoked and refrigerated seafood.

By following these guidelines, you can enjoy the benefits of fish while minimizing potential risks during pregnancy.