One of the most common questions that expectant mothers face is, “Is it safe to consume fish during pregnancy?” The short answer is yes, but with certain considerations.
Fish can be a nutritious and beneficial part of a healthy diet during pregnancy, providing essential nutrients like omega-3 fatty acids, protein, and vitamins for both the mother and the baby. However, it is important to choose the right types of fish to avoid potential harm during this phase.
Here’s all about why the consumption of fish is important during pregnancy, along with what kinds of fish to eat and avoid.
Benefits of Eating Fish During Pregnancy
Fish is an excellent source of omega-3 long-chain polyunsaturated fatty acids (PUFAs), particularly docosahexaenoic acid (DHA). These nutrients are vital for the development of the fetal brain and eyes (retina development). Omega-3s also support the mother’s health by improving cardiovascular function and reducing inflammation.
In addition to omega-3s, fish provides high-quality protein, which is essential for the growth and repair of tissues, and various vitamins and minerals, such as Vitamin D and iodine, which are important for bone health and healthy thyroid function.
Fish to Avoid During Pregnancy
While fish can be really healthy and beneficial during pregnancy, it is crucial to avoid certain types of fish that are known to have high mercury levels.
Mercury is a highly toxic element, which can affect your nervous system, immune system, and kidneys due to higher level intakes. Even smaller amounts can adversely affect developmental problems in children.
The primary high-mercury fish to avoid during pregnancy and breastfeeding include:
- Shark
- Swordfish
- King Mackerel
- Tilefish
Consuming these fish can lead to mercury exposure, which poses significant risks to the developing fetus.
Also, if you eat fish caught from a local river, stream, or lake, make sure to first check the advisories for those bodies of water since some areas may have higher mercury levels or other contaminants.
Safe Fish to Consume During Pregnancy
There are several types of low-mercury fish that are safe to consume during pregnancy. These include:
- Salmon
- Trout
- Haddock
- Catfish
- Shrimp
These fish not only have lower mercury levels but also provide a rich source of omega-3 fatty acids. Incorporating a variety of these safe fish into your diet can help ensure a healthy and balanced nutritional intake.
Precautions with Raw and Uncooked Fish
While fish is a healthy choice during pregnancy, pregnant women should avoid raw and undercooked fish. This includes sushi and sashimi, as well as any fish that is not thoroughly cooked. Raw and undercooked fish are more likely to contain harmful bacteria and parasites that can cause infections and food poisoning. These infections can be more severe during pregnancy and may pose risks to both the mother and the developing baby.
Dietary Recommendations for Fish Consumption
It is always recommended for pregnant women to consume two to three servings of low-mercury fish per week. This is typically about 8 ounces (226.8 grams) of cooked fish in one week. This intake ensures that pregnant women receive adequate omega-3s and other essential nutrients without exceeding safe mercury levels.
Practical Tips to Include Fish in Your Diet
Below are some practical tips to help you safely enjoy fish during pregnancy.
Choose Wisely
Opt for fish that are lower in mercury, such as salmon, trout, haddock, catfish, and shrimp. Avoid fish high in mercury levels, like sharks, swordfish, king mackerel, and tilefish.
Cook Thoroughly
Ensure that your fish is cooked to an internal temperature of 145°F (63°C) at least for 15 seconds. The flesh must be opaque and can be separated easily with a fork after cooking.
Variety is Key
Include a variety of fish in your diet to maximize nutrient intake and minimize the risk of mercury exposure.
Watch Portion Sizes
Stick to the recommended two to three servings per week. Moderation is important to balance the benefits and risks.
Conclusion
By choosing the right types of fish and following safety guidelines, you can enjoy the benefits of fish while minimizing the risks associated with mercury exposure during pregnancy.
However, it’s always important to consult with your healthcare provider for personalized advice and recommendations based on your individual health needs.
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References:
Fox, N.S., 2018. Dos and Don’ts in pregnancy: truths and myths. Obstetrics & Gynecology, 131(4), pp.713-721.
Greenberg, James A., Stacey J. Bell, and Wendy Van Ausdal. “Omega-3 fatty acid supplementation during pregnancy.” Reviews in obstetrics and Gynecology 1.4 (2008): 162.
Wierenga, Kathryn A., and James J. Pestka. “Omega-3 Fatty Acids And Inflammation–You Are What You Eat!.” Frontiers for young minds 9 (2021).
Fish Consumption and Iodine and Vitamin D Status – European Journal of Nutrition & Food Safety
https://journalejnfs.com/index.php/EJNFS/article/view/1056
Babić Leko, Mirjana, et al. “Vitamin D and the thyroid: A critical review of the current evidence.” International journal of molecular sciences 24.4 (2023): 3586.
Nesheim, Malden C., et al. “Dietary recommendations for fish consumption.” A framework for assessing effects of the food system. National Academies Press (US), 2015.
Mercury and Breastfeeding – Centers for Disease Control and Prevention
https://www.cdc.gov/breastfeeding-special-circumstances/hcp/exposures/mercury.html?CDC_AAref_Val=https://www.cdc.gov/breastfeeding
