Eating fish while pregnant is probably the greatest ways to get brain-boosting nutrients to your growing baby. But what about mercury and other contaminants commonly present in fish?
The mercury that naturally occurs in fish could make it dangerous for pregnant women or young children to eat an excessive amount of of certain fish species. For that reason, people can have told you to avoid eating fish altogether while pregnant. The reality is the advantages outweigh the risks if you follow the proper guidelines.
Advantages of eating fish while pregnant
There could also be some risk to eating certain fish while pregnant, but studies show that children experience developmental advantages when their moms-to-be eat fish while pregnant. It’s because fish incorporates “good fats” called omega-3 fatty acids – specifically two kinds often known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) – that provide a mess of advantages to each mother and baby.
These kind of fatty acids play a vital role in constructing baby’s brain and eyes before birth, and help them proceed to develop during infancy. Fatty acids also enrich breast milk, ensuring your baby gets the nutrients they need to grow. Plus, DHA and EPA are excellent on your heart and brain health, lowering the chance of complications while pregnant and the postpartum period after giving birth. Fish also incorporates a considerable amount of protein while still being low in fat.
Nonetheless, the fish you eat while pregnant and while breastfeeding, in addition to the fish you feed to your young child, needs to be low in mercury. While all fish has mercury to a point, larger fish species that eat other fish have the best levels. When a pregnant woman is exposed to an excessive amount of mercury, it can affect the event of their baby’s nervous system, causing learning disabilities, in addition to vision and hearing problems later in life.
Selecting the proper fish before, during and after pregnancy may also help keep you and your baby healthy. Below, we’ll assist you to pick the proper ones on your next meal.
These fish are very low in mercury and wealthy in omega-3 fatty acids, making them great selections for mother and baby:
- Anchovies
- Atlantic mackerel
- Atlantic or Pacific salmon (not Great Lakes)
- Herring
- Sardines
The next fish are also very low in mercury, but contain less omega-3 fatty acids:
- Cod
- Farm-raised catfish
- Freshwater trout
- Freshwater and ocean perch
- Herring
- Pollock
- Shellfish (crab, oysters, scallops and shrimp)
- Tilapia
- Whitefish
Each week, you may have 2-3 servings of the fish listed above OR one serving of the next low-mercury fish:
- Albacore and white tuna (canned, fresh or frozen)
- Halibut
- Bullhead
- Carp
- Crappie
- Freshwater sunfish
- Yellow perch
- Yellowfin tuna
Fish to avoid eating while pregnant
As we said above, some species of fish contain higher amounts of mercury than others. When pregnant, keep away from:
- Bigeye tuna
- King mackerel
- Locally caught muskie
- Marlin
- Orange roughy
- Shark
- Swordfish
- Tilefish (Gulf of Mexico)
Young children under 11 years old must also avoid eating these fish.
How much fish to eat while pregnant or breastfeeding
Now that you recognize what fish to eat while pregnant, how much fish is safe to eat? For individuals who may turn out to be pregnant, are currently pregnant or are breastfeeding, and kids 11 years old and younger, the FDA guidelines list the advisable servings of fish per week – with one serving of fish being a four-ounce portion.
The FDA recommends:
- 2-3 servings (8-12 ounces total) every week of fish with very low mercury levels
OR
- One serving (4 ounces total) every week of fish with low levels of mercury
How to safely cook fish while pregnant
You have already got a lot of things to take into consideration while pregnant – stressing about how to cook a healthy meal that features fish shouldn’t be one among them. Fish could be a quick, nutritious option when prepared appropriately and safely.
While pregnant, keep away from raw or smoked fish so you may avoid harmful bacteria and parasites that will make you sick.
Pregnant women shouldn’t eat:
- Ceviche
- Smoked fish like lox
- Sushi and sashimi
- Uncooked shellfish like raw oysters, scallops, clams and shrimp
As an alternative, go for fully cooked fish and shellfish. To make sure your fish is fully cooked, be certain it reaches an internal temperature of 145 degrees Fahrenheit and is opaque throughout. In the event you can flake it with a fork, it’s ready to eat.
In the event you’re not a fan of fish, it’s possible you simply haven’t found the proper recipe. Fish is available in many shapes, sizes and flavors, and your palate may prefer some over others, especially with pregnancy cravings. Try our fish flavors and textures page to find the very best fit for you.
Fish oil supplements might be a superb alternative
It’s hard to find essentially the most helpful varieties of omega-3 fatty acids (DHA and EPA) in foods that should not fish. But in case you’d quite not eat fish in any respect, you may take high-quality fish oil supplements as a substitute. The vital thing is that you simply get those DHA and EPA omega-3 fatty acids. The American Pregnancy Association recommends that ladies who’re pregnant or breastfeeding take a each day fish oil complement containing a minimum of 300mg DHA with some EPA omega-3 fatty acids.
When choosing your fish oil complement, be certain to thoroughly check the label and do slightly research about how different brands manufacture their products. This ensures you discover a complement that gives you with the proper amount of fatty acids, with little to no mercury.
Don’t forego fish
Eating fish is an incredible way to have a healthy pregnancy and provide your developing baby with vital nutrients you may’t find in other foods, especially omega-3 fatty acids. Follow the rules above and make fish a favourite in your food regimen while pregnant and beyond.