Eating fish during pregnancy is a controversial topic that has been debated for many years.

While some claim that it’s a healthy way to get essential nutrients for both the mother and the baby, others warn against the potential dangers of consuming certain types of fish. In this article, we will explore the truth about eating fish during pregnancy, the benefits and risks, and everything you need to know to make an informed decision.

Benefits of Eating Fish During Pregnancy

Fish is a great source of many essential nutrients that are essential for both the mother and the developing baby. Some of the benefits of eating fish during pregnancy include:.

1. Omega-3 Fatty Acids

Fish is an excellent source of omega-3 fatty acids, which are essential for the development of the baby’s brain and eyes. Consuming enough omega-3 during pregnancy has been linked to better cognitive and visual development in children.

2. Protein

Protein is essential for the growth and development of the fetus. Eating fish during pregnancy is a great way to get a high-quality source of protein.

3. Vitamin D

Fish is one of the few dietary sources of vitamin D, which is critical for the baby’s bone development and immune system function.

4. Lowers Risk of Premature Birth

A study published in the American Journal of Epidemiology found that women who ate more than two servings of fish per week during pregnancy had a lower risk of delivering premature babies.

Types of Fish to Avoid During Pregnancy

While fish is a great source of essential nutrients, some types of fish can contain high levels of pollutants and toxins that can be harmful to the mother and the developing baby. The following types of fish should be avoided during pregnancy:.

1. Shark

Shark can contain high levels of mercury, which can damage the baby’s developing nervous system.

2. Swordfish

Swordfish can contain high levels of mercury, which can damage the baby’s developing nervous system.

3. King Mackerel

King mackerel can contain high levels of mercury, which can damage the baby’s developing nervous system.

4. Tilefish

Tilefish can contain high levels of mercury, which can damage the baby’s developing nervous system.

Related Article Is Fish Safe for Pregnant Women?

Safe Types of Fish to Eat During Pregnancy

Fortunately, there are still plenty of safe types of fish that you can enjoy during pregnancy without worrying about the potential risks. Here are some of the safest types of fish to eat during pregnancy:.

1. Salmon

Salmon is an excellent source of omega-3 fatty acids and vitamin D and is generally considered safe to eat during pregnancy.

2. Shrimp

Shrimp is low in mercury and high in protein, making it a great source of essential nutrients during pregnancy.

3. Pollock

Pollock is a type of white fish that is low in mercury and high in protein, making it an excellent choice for pregnant women.

4. Catfish

Catfish is a type of white fish that is low in mercury and high in protein, making it an excellent choice for pregnant women.

Cooking Fish Safely During Pregnancy

Cooking fish properly is essential to reduce the risk of foodborne illness during pregnancy. Here are some tips for cooking fish safely:.

1. Cook fish thoroughly

Fish should be cooked until it is opaque and flakes easily with a fork. Avoid eating raw or undercooked fish during pregnancy.

2. Store fish properly

Raw fish should be stored below 40°F to prevent the growth of bacteria.

3. Avoid cross-contamination

Use separate cutting boards and utensils for raw fish to avoid cross-contamination with other foods.

Conclusion

Eating fish during pregnancy can be a great way to get essential nutrients for both the mother and the developing baby. However, it’s essential to be aware of the potential risks and to choose safe types of fish to eat.

By following the guidelines in this article, you can enjoy the benefits of eating fish while minimizing the potential risks.