During pregnancy, it is important to eat a healthy and balanced diet to ensure the growth and development of the developing fetus.

While protein, vitamins and minerals are essential for fetal development, consuming certain types of fish may either benefit or harm fetal development. In this article, we will explore how fish intake can affect a developing fetus and provide guidance on the types and amount of fish pregnant women should be consuming.

Benefits of Fish Intake for Fetal Development

Fish is an excellent source of protein, vitamins and minerals that promote fetal development.

Fish contains essential omega-3 fatty acids, namely docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), that are crucial for the development of the brain and eyes of the fetus. These fatty acids are important for the growth and function of the nervous system and cognitive development of the infant.

Pregnant women who consume fish regularly are more likely to give birth to babies with higher IQ scores, better communication skills and less behavioral problems.

Fish is also a good source of vitamin D, which plays an important role in bone growth and development.

Pregnant women who have a vitamin D deficiency are at risk of giving birth to babies with poor bone mineralization and increased risk of growth retardation. Consuming fish, especially fatty fish like salmon or tuna, increases the vitamin D levels of pregnant women and therefore, positively impacts fetal bone development.

In addition, consuming fish during pregnancy may also reduce the risk of preterm labor and low birth weight, which are associated with a poor prognosis for the infant.

Risks of Fish Consumption during Pregnancy

While fish is beneficial for fetal development, it is important to note that some types of fish contain high levels of mercury that can harm the developing fetus.

Mercury is a toxic heavy metal that can be found in the environment and accumulates in fish. When pregnant women consume fish contaminated with mercury, the toxic metal can cross the placenta and harm the developing fetus.

Mercury exposure during pregnancy can lead to developmental delays, cognitive impairment, and low IQ scores. It can also cause vision and hearing problems, cerebral palsy and even stillbirth or miscarriage.

Pregnant women who consume fish with high levels of mercury are also at risk of experiencing the toxic effects of the metal themselves, including neurological damage, impaired vision and hearing, and kidney damage.

Safe Fish Consumption during Pregnancy

The benefits of consuming fish during pregnancy outweigh the risks as long as pregnant women consume the right type and amount of fish. The U.S.

Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that pregnant women eat 2-3 servings of fish per week (around 8-12 ounces).

The types of fish that are considered safe to eat during pregnancy include salmon, sardines, shrimp, catfish, tilapia, pollock and cod. These types of fish are low in mercury and therefore safe to consume in moderation.

Pregnant women should avoid consuming fish high in mercury, including shark, swordfish, king mackerel and tilefish.

Pregnant women should also avoid consuming raw or undercooked fish, as they are at risk of bacterial infections that can harm the developing fetus.

It is recommended to consume fish that has been cooked to 145°F or until the flesh flakes easily with a fork.

Canned Tuna and Pregnancy

Canned tuna is a popular seafood choice that is affordable and convenient. However, pregnant women should be cautious about the amount of canned tuna they consume as it contains moderate levels of mercury.

The FDA suggests that pregnant women limit their canned tuna intake to one 6-ounce serving per week (or two 5-ounce cans). The amount of mercury in canned tuna varies depending on the type of tuna, so it is important to check the label before purchasing.

Conclusion

In conclusion, consuming fish during pregnancy is beneficial for fetal development as it is rich in protein, vitamins and minerals that promote cognitive and bone development.

Pregnant women should consume 2-3 servings of fish per week, focusing on low-mercury options such as salmon, sardines, shrimp, catfish, tilapia, pollock, and cod. High-mercury fish such as shark, swordfish, king mackerel, and tilefish should be avoided. Additionally, pregnant women should avoid consuming raw or undercooked fish and limit canned tuna intake to one 6-ounce serving per week.

By following these guidelines, pregnant women can safely consume fish and provide their developing fetus with the nutrients it needs for optimal growth and development.