It is common knowledge that eating fish during pregnancy can be a great source of nutrition for both the mother and the developing fetus. However, pregnant women need to be aware of the risks that come with eating certain types of fish.

Due to concerns about mercury exposure and other contaminants, the U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have released new guidelines to help pregnant women make informed choices about their fish consumption.

Here is what you need to know to safely enjoy the benefits of eating fish during pregnancy.

Why Eating Fish is Important for Pregnant Women

Fish are a great source of protein, omega-3 fatty acids, and other important nutrients such as vitamin D and iron.

Eating fish during pregnancy can help promote fetal brain development, lower the risk of preterm birth, and reduce the chances of heart disease and stroke later in life. Studies have also shown that consuming fish during pregnancy can even lead to increased IQ and better vision for the child.

The Risks of Eating Certain Fish During Pregnancy

Despite the benefits of fish consumption, there are certain types of fish that can be harmful to pregnant women and their developing fetuses. This is mainly due to the risk of mercury exposure.

Mercury is a toxic metal that can damage the nervous system, particularly in developing fetuses and young children. Other contaminants such as polychlorinated biphenyls (PCBs) and dioxins can also be found in certain types of fish, and exposure to these chemicals can be harmful to health as well.

The risk of mercury exposure depends on the type of fish and the amount consumed. Large predatory fish such as shark, swordfish, king mackerel, and tilefish contain high levels of mercury and should be avoided during pregnancy.

It is also important to limit consumption of tuna, which can have varying levels of mercury depending on the type. In general, canned light tuna is the safest option, while canned albacore (white) tuna and fresh or frozen tuna should be consumed in moderation.

New Guidelines from FDA & EPA

The FDA and the EPA have released new guidelines to help pregnant women make informed choices about their fish consumption. These guidelines include the following recommendations:.

Choose Fish That are Low in Mercury

Pregnant women should choose fish that are low in mercury, such as shrimp, canned light tuna, salmon, pollock, and catfish. These fish are generally safe to eat in reasonable amounts (up to 12 ounces per week).

Pregnant women should also limit their consumption of albacore (white) tuna, which contains more mercury than canned light tuna.

Avoid High-Mercury Fish

Pregnant women should avoid fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish. These fish should not be eaten at all during pregnancy or while trying to conceive.

Check Local Fish Advisories

It is important to check local fish advisories to see if there are any specific recommendations or warnings about fish caught in your area.

Different bodies of water can have varying levels of contaminants, so it is important to be aware of any local risks.

Eat a Variety of Fish

Pregnant women should eat a variety of fish to make sure they are getting a wide range of nutrients. This can include both omega-3 rich fish (such as salmon and sardines) and low-mercury fish (such as shrimp and catfish).

Avoid Raw Fish and Certain Types of Seafood

Pregnant women should avoid eating raw or undercooked fish or shellfish, as they can be contaminated with harmful bacteria or parasites. Certain types of seafood such as raw oysters, clams, and sushi should also be avoided during pregnancy.

Conclusion

Eating fish during pregnancy can be beneficial for both the mother and the developing fetus. However, pregnant women need to be aware of the risks of consuming certain types of fish that may be high in mercury or other contaminants.

By following the new guidelines from the FDA and EPA, pregnant women can make informed choices about their fish consumption to ensure a healthy pregnancy and a healthy baby.