One of the best things a pregnant woman can do for her growing baby is to eat a healthy, well-balanced diet. This diet should include a variety of plant-based foods, whole grains, and lean protein sources such as fish.

However, there has been a lot of confusion surrounding fish consumption during pregnancy. In the past, pregnant women have been warned against eating certain types of fish due to concerns about mercury. In this article, we will explore the latest recommendations on fish consumption during pregnancy.

Why is Fish Consumption Important During Pregnancy?

There are a number of reasons why eating fish during pregnancy is important. Fish contains high-quality protein, vitamins, and minerals.

It is also an excellent source of omega-3 fatty acids, which are essential for the development of a baby’s brain and eyes. Studies have shown that babies born to mothers who consumed more fish during pregnancy tend to have better cognitive and visual development.

What About Mercury in Fish?

Mercury is a naturally occurring element that can be found in soil, water, and air. Some types of fish contain higher levels of mercury due to environmental pollution.

Mercury can harm a developing baby’s nervous system, which is why it’s important for pregnant women to limit their consumption of high-mercury fish. The FDA and EPA recommend that pregnant women avoid or limit their consumption of four types of fish that are known to have high levels of mercury: shark, swordfish, king mackerel, and tilefish.

What Types of Fish are Safe to Eat During Pregnancy?

The good news is that there are plenty of safe fish options for pregnant women. The FDA and EPA recommend that pregnant women consume 8-12 ounces (two to three servings) of low-mercury fish per week. Some great options include:.

Salmon
Shrimp
Canned light tuna
Tilapia
Cod
Catfish

These fish are low in mercury and high in nutrients such as omega-3s, protein, and vitamins.

How Should Fish be Prepared?

To get the most benefits from fish, it’s important to choose the right preparation methods. It’s best to avoid fried fish or fish that is prepared with added fats or sauces. Grilling, baking, or broiling fish is a healthier option.

It’s also important to make sure that fish is cooked all the way through to kill any harmful bacteria.

What About Fish Oil Supplements?

Some pregnant women may choose to take fish oil supplements to increase their intake of omega-3s. However, it’s important to choose a high-quality supplement that has been tested for mercury and other contaminants.

Women should also talk to their healthcare provider before taking any supplements.

Conclusion

Fish can be a nutritious part of a pregnant woman’s diet. By choosing low-mercury fish and preparing it in a healthy way, pregnant women can get important nutrients for their developing baby.

It’s important to talk to a healthcare provider about any concerns or questions regarding fish consumption during pregnancy.