Is it safe to eat fish during pregnancy?

Should you consume fish when pregnant, or should you avoid it entirely? Pregnant women are bombarded with conflicting messages about which foods they should and should not consume, particularly when it comes to fish. So we're here to clear things up,

While different people have different dietary restrictions, fish may (and should) be a healthy part of a pregnant woman's diet. This is due to the fact that fish is a high-quality, low-fat protein source. In addition, fish provides a variety of essential elements such as calcium, iodine, and vitamin D. Most significantly, many fish are high in docosahexaenoic acid (DHA), a form of omega-3 fatty acid required for normal brain and eye development in developing newborns. DHA and its omega-3 cousin, eicosapentaenoic acid (EPA), are mostly found in fish and shellfish. Furthermore, DHA from fish is the sort of omega-3 fatty acid that the majority of pregnant women require in their diets.

Fish is safe for pregnant women if they choose the proper fish. Experts have previously advised pregnant women to avoid eating fish and seafood due to mercury exposure. This is a valid concern, however not all fish contain high levels of mercury. Low-mercury fish, such as salmon, shrimp, crab, and haddock, are safe and suggested for expectant parents.

In fact, the United States Food and Drug Administration (FDA) and the United States Environmental Protection Agency (EPA) both recommend consuming low-mercury fish and other protein-rich foods to aid foetal growth and development.

What kinds of fish should you avoid when pregnant?

Despite the numerous benefits of fish, you should avoid a select species during pregnancy. Some, particularly large, ocean-going predators, have high quantities of mercury, a poison that is particularly harmful to babies. Others, particularly those found in dirty lakes and rivers, can be contaminated with PCBs, a toxin you definitely don't want to feed to a foetus or infant.

Avoid the following seven varieties of fish, which are all rich in mercury:

• Tilefish from the Gulf of Mexico
• Shark
• Swordfish
• Orange roughy
• Bigeye tuna
• Marlin
• King mackerel

What kind of fish is safe to eat while having a baby?

Despite the large list of fish to avoid during pregnancy, the great majority of fish available in stores and restaurants are considered safe to consume at two to three servings (eight to twelve ounces) per week. These are some examples:

• Wild salmon
• Shrimp
• Catfish
• Tilapia
• Sole
• Flounder
• Haddock
• Halibut
• Ocean perch
• Pollock
• Cod
• Canned light tuna
• Crab
• Crawfish
• Lobster
• Hake
• Clams
• Black sea bass
• Anchovies
• Trout