One of the most common questions that pregnant women ask when it comes to their diet is whether they should continue to eat fish or not.

There are different opinions about this topic, but the general consensus is that fish is safe for pregnant women as long as they follow some guidelines. Let’s explore this topic in more detail.

The Benefits of Eating Fish During Pregnancy

Fish is an excellent source of protein, omega-3 fatty acids, and several other nutrients that are essential for fetal development.

According to the American Pregnancy Association, omega-3 fatty acids play a crucial role in brain and eye development in fetuses and infants. The same source also suggests that eating fish during pregnancy may reduce the risk of preterm birth and low birth weight.

Studies have also shown that mothers who eat fish during pregnancy may have children with better cognitive development and fewer behavioral problems than those who do not.

Moreover, consuming fish has been linked to a lower risk of heart disease, stroke, and depression in adults, which are all conditions that pregnant women are at higher risk of developing.

Mercury and Other Contaminants in Fish

Despite the benefits of consuming fish during pregnancy, there are also some risks associated with it. Some fish contain high levels of mercury, which is a toxicant that can harm the developing nervous system of fetuses and young children.

Contaminants such as polychlorinated biphenyls (PCBs) and dioxins can also be present in some fish and can have adverse effects on fetal development.

To minimize the risk of exposure to these contaminants, pregnant women are advised to avoid certain types of fish and limit their intake of others.

The US Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that pregnant women avoid the following fish due to their high mercury content:.

Swordfish
Shark
King mackerel
Tuna steak (bigeye, ahi)
Tilefish from the Gulf of Mexico

Pregnant women are allowed to eat other types of fish, but they should limit their consumption to two to three servings (8-12 ounces) per week. These types of fish include:.

Salmon
Sardines
Herring
Trout
Cod
Shrimp
Crab

Cooking Fish Safely

Cooking fish properly is also essential for avoiding foodborne illness, which can be dangerous for pregnant women and their fetuses.

Fish should be cooked to an internal temperature of 145 degrees Fahrenheit, and leftovers should be stored in the refrigerator within two hours after cooking. Pregnant women should also avoid eating raw or undercooked fish, sushi, and shellfish, which may contain harmful bacteria and viruses.

Conclusion

Eating fish during pregnancy can provide numerous health benefits for both the mother and the developing fetus.

However, pregnant women should be mindful of the risks associated with consuming contaminated fish and limit their intake of certain types of fish. By following these guidelines and cooking fish properly, pregnant women can continue to enjoy the nutritional benefits of fish while minimizing the risks associated with it.