Most fish are very healthy for a pregnant woman! They are rich in nutrients, easily digestible, and low in calories. But, can pregnant women eat fish of all types? No, some fish are off-limits during pregnancy.
Here everything you need to know about fish in pregnancy, from those that are better to avoid, to those that are recommended even up to three times a week.
Is eating fish while pregnant safe?
Fish are among foods that raise many questions when it comes to the diet of pregnant women. Although they are very healthy, some may contain toxic substances as well. If the pregnant woman knows what potentially dangerous species are, she can avoid them while still enjoying a varied selection of other fish.
A proper seafood diet is very beneficial for a pregnant woman and her baby. Fish are rich in omega-3 fatty acids, B vitamins, iron, and protein, which are essential for the immune system and the proper development of the baby in the womb.
A pregnant woman should eat a lot of fish, but she must choose the right ones. She should also pay attention to the source from which she buys the fish and cooks it properly!
What types of fish should you avoid in pregnancy?
All fish and shellfish contain small amounts of mercury, which does not pose a health risk to people. However, some fish, especially larger ones, hold much higher amounts of mercury than others.
Larger fish tend to live longer, therefore, mercury from the environment increasingly accumulates in them over a long period of time.
Larger fish are also predators. Their body slowly accumulates smaller amounts of mercury from small fish they have eaten, which also increases mercury’s overall concentration.
The same goes for other toxic elements. Larger fish, those at the end of the food chain, may also contain polychlorinated biphenyls (PCBs), radioactive elements, cadmium, lead, chromium, and arsenic.
Pregnant women should avoid larger and predatory fish! In such a way, she will reduce the mercury exposure and keep her baby safe!
Smaller fish that are at the beginning of the food chain are generally considered the safest for pregnant women. But a lot depends on whether the environment in which the fish grew is healthy and unpolluted. Due to different metabolisms are some fish also more, others less contaminated with mercury.
So, safe fishes in pregnancy are not just the smallest ones, such as sardines, but some other medium-size fish as well.
Fish to avoid during Pregnancy:
The FDA (Food and Drug Administration) recommends that pregnant women and young children avoid eating certain types of fish, such as:
- Tilefish from the Gulf of Mexico
- Bigeye tuna
- Marlin
- King mackerel
- Swordfish
- Shark
- Orange roughy
These types of fish have the highest mercury levels and are better to avoid during pregnancy!
Risks of mercury exposure during pregnancy:
If you come in contact with significant amounts of mercury during pregnancy, it can cause real problems for you and your developing baby.
Mercury is a toxic metal, which can harm a developing baby’s brain and her nervous system. Hearing and vision problems are also common with babies who were exposed to mercury in the womb.
Safe fish in Pregnancy
Not only a low mercury content, but proper cooking is also vital to ensure fish’ safety. All fish should be cooked to an internal temperature of 145 F (63 C)! Only that can eliminate potential pathogens and parasites in the fish.
Never eat undercooked fish or raw-fish, such as sushi, sashimi, Carpaccio, tartare, or ceviche, during pregnancy!
Pregnant women are more susceptible to foodborne illnesses, which are very dangerous to their growing baby.
For example, while listeria does not usually cause problems in healthy adults, are pregnant women much more susceptible to the infection. If the bacterium infects the fetus, the consequences may be severe. It can cause premature birth, miscarriage, or stillbirth. Infected babies can be born with various health problems as well.
Undercooked fish may contain a parasite Toxoplasma gondii, Anisakis worms, etc. It is good to know that properly freezing kills parasites in fish, however, it does NOT kill all bacteria!
Best fish in pregnancy
All fish are rich in nutrients, but the best fish for a pregnant woman are those that contain the least mercury.
The safest choice, based on their mercury levels and high omega-3 fatty acids are:
- Anchovies
- Freshwater trout
- Herring
- Salmon
- Sardines
Other safe choices include:
- Sole
- Shrimp
- Pollock
- Tilapia
- Cod
- Catfish
- Crab
- Crawfish
- Canned light tuna
- Clams
- Flounder
- Freshwater and Ocean Perch
- Haddock
- Hake
- Anchovies
- American and spiny Lobster
- Black sea bass
All of the listed fish are good choices for which the FDA recommends that a pregnant woman eat 2 to 3 servings (1 serving = 4 ounces) per week.
Benefits of eating fish during pregnancy
As I pointed out before, fish are a big part of a healthy pregnancy diet. Eating them during pregnancy provides benefits for both of you!
Fish are rich in nutrients and low in calories. As such, they lower the risk of obesity and maintains a healthy pregnant woman’s heart. As they are rich in proteins and omega-3 fatty acids, eating fish also help in your baby’s growth and development.
Fish provide a lot of:
- Protein
- Healthy omega-3 fats (called DHA and EPA)
- Vitamin B12
- Vitamin D
- Iron
- Selenium, zinc, and iodine
Protein role during pregnancy:
Energy needs are higher during pregnancy. They are especially high in the second and third trimesters when the fetus’s growth and development are faster.
Proteins are beside carbohydrates, the largest source of energy for our bodies. Proteins are also a source of amino acids and other nitrogenous compounds that are important for metabolism.
Proteins are important for both mom and her baby. The fetus needs them for growth and development, and the pregnant woman for the development of reproductive tissues.
Omega-3 fatty acids and pregnancy:
Omega 3 fatty acids are essential for the fetus’s growth and development. The needs increase in the third trimester when the growth of the baby’s brain tissue and nervous system is the biggest.
If the pregnant woman does not eat enough foods rich in omega-3 fatty acids, the baby starts using her own reserves in the body. Their lack may lead to postpartum depression or premature birth.
Babies who do not get enough omega-3 during pregnancy are often born with lower body weight, as their development in the womb was suppressed.
Importance of Vitamin B12 in pregnancy:
Vitamin B12 (Cobalamin) maintains the health of pregnant women’s nervous system. It improves energy, mood, and stress levels of pregnant women.
Importance of B12 for the baby:
B12 helps in the fetus’s brain and spine development. It helps in DNA synthesis and red blood cell formation.
Importance of Vitamin D in pregnancy:
Vitamin D plays an important role in maintaining a healthy immune system. The lack of vitamin D during pregnancy can lead to preeclampsia, which is very dangerous for a pregnant woman.
Vitamin D helps in the absorption of calcium and phosphorus, which aids in the healthy fetus’ skeleton development, and contributes to a better pregnant woman’s bone health.
RELATED: Best Vitamins in Pregnancy
Iron in pregnancy:
It is involved in the synthesis of hemoglobin, which is responsible for carrying oxygen throughout your body. If its concentration falls, anemia occurs. Mild anemia is a common problem in pregnancy. But a severe, undiagnosed, and untreated anemia can cause severe problems.
Iron supports red blood cell formation, the placenta, and your growing baby. Extra iron also prepares your body for any blood loss that may occur during birth.
As the amount of women’s blood in pregnancy increases by as much as 40-50%, is the need for hemoglobin synthesis, and thus the iron, also higher.
RELATED: Importance of Minerals during Pregnancy
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