Is mackerel safe for pregnant women?
The food consumed during pregnancy will affect the mother’s health and the development of the fetus.
Therefore, mothers need to be careful about consuming any food.
Including choosing types of fish that are low in mercury .
One of the fish that is low in mercury is mackerel.
Not only does it taste delicious, mackerel is also rich in nutrients that are beneficial for both mother and fetus.
That’s why mothers need to know the contents and benefits of mackerel for pregnant women. Here’s the review!
Nutritional Content of Mackerel
Mackerel is a type of fish that has quite high nutritional content.
Just like other types of mackerel, mackerel is a good source of nutrients, vitamins, and minerals.
One serving or 88 grams of mackerel contains:
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Nutrition
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Amount
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Vitamin B12
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16.72 μg
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Selenium
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45.5 μg
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Fat
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15.67 g
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Omega-3 Fatty Acids
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1200 mg
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Calories
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189
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Fat
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11.9 g
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Carbohydrate
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0 g
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Fiber
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0 g
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Sugar
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0 g
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Protein
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20.99 g
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Vitamin B3
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6,028 mg
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Phosphorus
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245 mg
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Vitamin B6
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0.405 mg
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Vitamin B2
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0.363 mg
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Magnesium
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85 mg
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In addition, mackerel also contains many amino acids, such as:
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Amino acids
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Amount
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Tryptophan
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0.235 g
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Theonine
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0.92 g
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Isoleucine
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0.967 g
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Leucine
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1.705 g
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Lysine
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1.927 g
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Methionine
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0.621 g
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Cystine
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0.225 g
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Benefits of Mackerel for Pregnant Women
Considering that mackerel has many benefits for pregnancy, it is certain that this fish is safe for pregnant women to consume.
Here are a series of benefits of mackerel for pregnant women and fetuses.
1. Source of Omega 3
All types of mackerel are fatty fish and contain omega 3.
Meanwhile, 85 grams of cooked mackerel contains 1,209 milligrams of omega-3 fatty acids.
As we know, omega-3 fatty acids are a very important content for the neurological development of the fetus.
The two main omega-3 fatty acids are EPA and DHA.
EPA maintains heart and immune system health, while DHA is important for the brain, eyes, and nervous system.
Omega-3 can also prevent premature labor, reduce the risk of preeclampsia (high blood pressure during pregnancy), and increase birth weight.
2. High in Vitamin B12
A study published in the American Journal of Epidemiology in 2017, showed evidence that vitamin B12 deficiency during pregnancy, was associated with an increased risk of preterm birth , and low birth weight.
Mackerel contains quite high levels of vitamin B12.
In 85 grams of mackerel, there are 16.2 micrograms of vitamin B12 or the equivalent of 269 percent of the daily requirement of vitamin B12.
3. Contains Phosphorus
Mackerel also contains phosphorus which is good for supporting fetal bone health.
In addition, phosphorus also helps muscle contraction, blood clotting, kidney function, and nerve conduction.
4. Source of Selenium
A 2016 review from the Journal of Nutrition and Food Sciences reported that selenium deficiency during pregnancy can lead to complications, including spontaneous abortion, preeclampsia, and low birth weight .
In addition to the above functions, selenium also has benefits as an antioxidant for the body.
ContentsselenoenzymesAndselenoproteincan help reduce oxidative stress.
Selenium is also known to play an important role in the health of our immune system, DNA production, as well as regulating thyroid hormones and overall thyroid health.
Furthermore, a systematic review of randomized trials showed that selenium intake may reduce several risk factors for cardiovascular disease.
Including reducing inflammatory markers, increasing glutathione levels, known as the body’s ‘master antioxidant’.
Mackerel itself contains quite high levels of selenium, a piece of mackerel (85 grams) contains 44 micrograms of selenium, or 63 percent of the daily requirement of selenium.
Unfortunately, there are 2 types of mackerel that are not good to consume, namely Spanish and King Mackerel.
This causes these 2 types of fish to contain quite high levels of mercury.
5. High in Protein
Mackerel is an excellent source of protein, and a typical mackerel fillet offers 20.8 grams of protein.
In addition, this fish also has a complete source of protein, which means that the fish contains nine essential amino acids in sufficient quantities.
However, because mackerel is a relatively fatty fish, it does not have as much protein as smaller fish options such as trout.CODAndhaddock.
However, getting high-quality protein along with omega-3 fatty acids is a health benefit that can be obtained from mackerel.
As an oily fish, mackerel contains more calories than lower fat protein options.
6. Low Mercury
Although seafood is indeed nutritious and beneficial for our bodies, one negative point is that it can be contaminated by mercury.
However, the mercury content in this fish is much lower compared to other types of fish.
So, mackerel is a fish that is safe to consume because it has a low mercury content.
7. Maintaining the Heart Health of Pregnant Women
As mentioned earlier, both omega-3s and selenium can help improve cardiovascular health.
However, mackerel is a fish that contains many vitamins and minerals, which are related to heart health, such as magnesium, potassium, and zinc.
Furthermore, specific studies have analyzed the benefits of fatty fish such as mackerel on cardiovascular disease (CVD) risk factors, as follows:
- Consumption of fatty fish lowers the risk of CVD by reducing inflammation and improving blood vessel function.
- In a meta-analysis of existing studies on fish consumption, every 20 gram increase in fish per day was associated with a 7% reduction in deaths from cardiovascular disease.
- In a randomized controlled trial, consuming 750 grams of fatty fish per week, such as mackerel, resulted in a lower blood glucose response to meals. Furthermore, blood omega-3 levels increased in 68 participants. In contrast, 750 grams of lean fish had no such effect.
8. Maintaining Bone Health During Pregnancy
Mackerel also contains vitamin D which is beneficial during pregnancy.
In fact, one fillet of common mackerel provides more than 100% of the recommended dietary intake for vitamin D.
Vitamin D has many powerful benefits in the body, and research shows that it may exhibit anti-cancer and anti-inflammatory actions.
Vitamin D also increases bone strength, so it can help strengthen your body during pregnancy.
9. Good for Brain Health and Cognitive Function
Cognitive function refers to how well we can perform mental activities and process information.
Although many of our cognitive abilities are already present from childhood, various foods and drinks can have a positive effect on improving their function.
On the positive side, bloating is known to maintain a healthy mental state.
In trials on children, it was found that the group of children who consumed mackerel had significantly increased levels of omega-3 fatty acids in their blood.
Additionally, when adjusting for adherence to the diet, students in the fish group showed higher improvements in cognitive scores compared to the meat group.
For pregnant women, these benefits are essential for maintaining brain health. Furthermore, some women experience pregnancy brain, or memory impairment and difficulty concentrating during pregnancy.
10. Reduces Triglyceride or Fat Levels in the Blood
Triglycerides are one of the most significant risk factors for cardiovascular disease.
Research consistently shows that high triglyceride levels are a risk factor for cardiovascular disease.
First, many different factors can increase (or decrease) triglyceride levels, including exercise, diet, and sleep.
However, oily fish such as mackerel have been shown to help reduce triglycerides in various trials.
Some of these trials specifically used a “mackerel diet” to beneficially alter the lipid profiles of adult patients.
In this trial, daily mackerel intake significantly reduced triglyceride levels in both the short and long term.
These results support the current understanding that DHA/EPA can consistently, and significantly, lower triglyceride concentrations, as shown in systematic reviews.
11. Helps Prevent Anemia During Pregnancy
Mackerel has good benefits for preventing anemia due to nutritional deficiencies.
Moreover, pregnant women are very susceptible to anemia.
Mackerel contains iron, vitamin B12, and some folate. A deficiency in any of these micronutrients can lead to certain types of anemia.
Symptoms of anemia can include muscle weakness, impaired vision, extreme fatigue, along with other serious complications, such as infertility.
National Institutes of Healthrecommends that we consume foods such as fish, shellfish, and meat to help prevent anemia during pregnancy.
They also suggest that you can eat plant foods that are rich in iron but the iron in fish and meat is more easily absorbed by the body.
12. Reduces the Risk of Diabetes
High intake of polyunsaturated fats from fish reduces the risk of type 2 diabetes and gestational diabetes during pregnancy.
American Diabetes Associationlists fish high in omega-3s, including mackerel, among the top 10 superfoods that provide this benefit.
They recommend eating fish twice a week to improve overall health and prevent disease.
Things to Consider When Consuming Mackerel During Pregnancy
Here are some precautions that mothers should pay attention to before consuming bloating during pregnancy:
- First, make sure you buy or order fish from a reputable source. Even if you’re buying from a local vendor, ask if the fish is fresh. Before eating at a restaurant, check to see if it has good reviews and is clean and hygienic.
- Make sure the mackerel is thoroughly cooked. Consuming raw fish during pregnancy is dangerous because raw food is a breeding ground for bacteria, germs, and viruses. You don’t want to expose yourself or your baby to these.
- Make sure you remove the skin from the fish. After that, make sure the meat is cooked until it’s dark in color.
- Avoid cooking this fish with too many spices. Excessive consumption of spices is not good for you, especially if you are pregnant.
That’s some information about the benefits of mackerel for pregnant women. We hope this is helpful!
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