Eating fish during pregnancy: is it a good idea or not? Fish is low in saturated fat and high in protein, vitamin D, and other nutrients crucial for your baby’s development, so it makes sense that you should include them in your diet. But why do medical experts recommend practising caution when eating fish?
Table of Contents
Eating Fish When Pregnant
There are many different things you can do to help ensure a healthy pregnancy. One of the most important is making sure that you’re eating a balanced diet. Eating fish is one way to get nutrients like omega-3 fatty acids and iodine into your body, which are vital for a healthy pregnancy.
How Much Fish Can a Pregnant Lady Eat
It’s important to remember that there are different types of fish, so it’s important to know what kind of fish you eat, as well as how much. You should be eating at least two servings a week of low-mercury fish (such as salmon, shrimp, tilapia or cod) and one serving a week of high-mercury fish (like tuna).
If you’re worried about mercury levels in your food, ask your doctor about getting tested for mercury levels before pregnancy begins.
Image Source: Pexels
Benefits of Eating Fish While Pregnant
Fish contains omega-3 fatty acids, which are important for brain development in babies. This is especially important for babies born prematurely or with low birth weight because they need more omega-3s to grow properly.
Fetuses exposed to high levels of mercury can suffer from developmental delays and learning disabilities later in life. Eating fish that contain lower levels of mercury can help protect your baby from these problems.
Fish has been shown to reduce the risk of having a child with allergies by 50 per cent!
Eating Raw Fish While Pregnant
Eating raw fish while pregnant is a controversial topic. On the one hand, it’s a great way to get your omega-3s and protein in a delicious form that makes you feel like you’re eating something special. But on the other hand, it can be risky.
Raw fish contains parasites that can be harmful to foetuses. If you’re pregnant and want to eat raw fish, make sure you do so at home, where you can prepare your own meal in a clean environment. Avoid sushi bars and restaurants that serve raw fish.
If you are worried about eating raw fish during your pregnancy or have questions about whether it is safe for you to eat sushi while pregnant, talk with your doctor or midwife first before making any decisions about what foods are right for you during this time.
Which Fish is High in Mercury
Mercury is a naturally occurring element found in the earth’s crust that can be released into the environment by mining activities or volcanic eruptions. Mercury can also be released into waterways from industrial pollution or from burning coal for electricity generation.
When mercury is released into lakes and rivers, it becomes more available to bioaccumulate up through the food chain—which means that fish can end up with higher levels of mercury than other animals with whom they coexist in the same ecosystem.
Here’s a list of five types of fish that are highest in mercury:
-
Swordfish
Swordfish contain more mercury than any other type of fish. It has over four times as much mercury as shrimp and about two-thirds more than tuna and canned light tuna (a six-ounce serving of tuna contains three times as much mercury as swordfish).
-
Tilefish
Tilefish has almost twice as much mercury as shrimp or canned light tuna. A six-ounce serving of tilefish contains one-third more mercury than swordfish.
-
Shark
A shark has almost twice as much mercury as shrimp or canned light tuna. A six ounce serving of shark contains one-third more mercury than swordfish.
-
King mackerel
King mackerel is one of the highest in mercury, so it’s not a good choice for pregnant women or young children. Even though it is high in omega-3s and low in mercury, it’s still not worth the risk.
-
Marlin
Although marlin is considered a healthy fish because it doesn’t have much fat, it does have high levels of methylmercury that can harm your nervous system and brain over time if eaten frequently enough. Limit eating to one meal per week.
A plate of sushi and sashimi | Image from Pexels
Fish to Avoid During Pregnancy
There is a lot of controversy around the question of whether or not it’s safe to eat fish when pregnant. The truth is, there are some types of fish that are good for you and some that aren’t.
It’s important to remember that fish are an important source of omega-3 fatty acids, which are necessary for a healthy pregnancy. So don’t be afraid to eat some! But it’s also important to know what kinds of fish can cause problems.
Fish to avoid:
- Herring
- Mackerel (canned)
- Salmon (fresh)
- Tuna (fresh or canned)
- Swordfish
- Shark
- King Mackerel
- Tilefish
- Tuna
Fish with Low Mercury and Safe During Pregnancy
Fish is an important part of a healthy diet and can be a great source of protein. But some fish contain high levels of mercury, which can be harmful to pregnant women and their babies.
The good news is that there are plenty of other fish that are safe during pregnancy! Here’s a list of some of the best choices:
-
Salmon (wild)
A great source of omega-3 fatty acids and vitamin D, but be sure to cook it thoroughly to avoid parasites.
-
Anchovies
Small and mild-tasting, anchovies are an excellent source of vitamin D, calcium and protein.
-
Sardines
A small fish packed with vitamins A and B12 and omega-3 fatty acids. Be sure to buy canned or fresh (not preserved) sardines because they’re lower in mercury than other types of canned fish like tuna or salmon because they’re smaller species with less room for toxins to build up over time).
-
Catfish
The catfish is another low-mercury option because it’s low on the food chain so it doesn’t absorb too much mercury from its environment like bigger seafood like swordfish or sharks do when they eat small organisms like plankton or krill which themselves have absorbed mercury from the ocean.
It is also high in protein, low in fat, and contains omega-3 fatty acids which are good for your heart health.
Other Seafood You Can Eat While Pregnant
-
Oysters
Oysters have a reputation for being an aphrodisiac, but they’re also incredibly healthy for pregnant women because they are full of zinc, which helps to prevent morning sickness or other pregnancy symptoms that may make you feel nauseous.
-
Shrimp
Shrimp is another seafood option that contains many nutrients that can benefit both mothers and their children during pregnancy, such as vitamin B12 (which helps with fetal brain development) and iodine (which helps with thyroid function).
ALSO READ:
Is Pork Good For Pregnancy? Here’s What Mums-to-Be Need to Know
Can I Eat Papaya During Pregnancy?
How Often Should You Eat Fish During Pregnancy
Seafood and Pregnancy in the First Trimester
Image Source: iStock
Updated by Pheona Ilagan
Here at theAsianparent Singapore, it’s important for us to give information that is correct, significant, and timely. But this doesn’t serve as an alternative for medical advice or medical treatment. theAsianparent Singapore is not responsible for those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend consulting your doctor for clearer information.