Pregnancy is a crucial time for every woman. As it is a very delicate period, the mother has to pay a bit more attention as to what she is putting into her body.

Diet and nutrition become very important as the mother’s body requires extra vitamins and minerals to support a new life. In this regard, seafood is an excellent source of high-quality protein, vitamins, and minerals. It is also rich in omega-3 fatty acids, which are essential for brain development in the fetus.

However, some women are concerned about the safety of seafood, as some of them can be contaminated with harmful toxins. In this article, we will be discussing whether seafood is safe during pregnancy, and if yes, how much can a pregnant woman consume.

Benefits of seafood during pregnancy

Seafood is an excellent source of protein and has many health benefits for both the mother and the developing baby. Here are a few reasons why seafood should be included in a pregnant woman’s diet:.

Rich source of nutrients

Seafood is packed with essential nutrients such as vitamin D, iron, and zinc, which are crucial for the development of the fetus.

It is also rich in omega-3 fatty acids, which play a significant role in brain development and can lower the risk of preterm delivery.

Low in calories and fat

Seafood is also low in calories and fat, making it an ideal food for pregnant women. As the mother needs to eat more calories, seafood can provide the required nutrients without adding too many calories.

Reduces the risk of depression

Pregnancy can be a stressful time, and it can lead to depression. However, studies have shown that consuming omega-3 fatty acids during pregnancy can help reduce the risk of depression in expecting mothers.

Seafood consumption limitations for pregnant women

While seafood can be beneficial for pregnant women, there are also some limitations to its consumption. The main concern is the presence of mercury and other harmful contaminants. Here are some seafood types that should be avoided during pregnancy:.

Shark, swordfish, and king mackerel

These fish are known to have high levels of mercury, which can affect the nervous system of the fetus.

Raw or undercooked seafood

Raw or undercooked seafood can cause food poisoning and can be harmful to both the mother and the baby.

Shellfish

Shellfish can be a source of harmful bacteria and viruses that can cause food poisoning. It is essential to cook them thoroughly before consuming.

Safe seafood options for pregnant women

Despite the limitations, there are still many safe seafood options that pregnant women can consume. Here are some of the recommended seafood options:.

Salmon

Salmon is a rich source of omega-3 fatty acids and low in mercury. Pregnant women can consume up to 12 ounces of salmon per week.

Canned light tuna

Canned light tuna is another seafood option that is low in mercury. It is also affordable and widely available in supermarkets.

Shrimp

Shrimp is low in fat and calories and is a good source of protein. It is also low in mercury and safe to consume during pregnancy.

Pollack, catfish, and tilapia

These fish are also low in mercury and can be consumed by pregnant women in moderation.

Conclusion

Seafood can be a great addition to a pregnant woman’s diet, as it is rich in essential nutrients and omega-3 fatty acids. However, it is essential to consume seafood in moderation and avoid fish with high levels of mercury.

Pregnant women should also avoid raw or undercooked seafood and thoroughly cook shellfish to reduce the risk of food poisoning. By following these guidelines, pregnant women can safely enjoy the benefits of seafood during pregnancy.