Is Seafood Safe During Pregnancy?
Fish oil supplements are safe for women who want to eat fish while pregnant. But there is no evidence that eating fish during pregnancy increases the risk of miscarriage or having a child born with a serious health problem. In fact, some studies suggest that eating fish during pregnancy might even help prevent certain types of birth defects.
The American Congress of Obstetricians and Gynecologists recommends that pregnant women limit their consumption of low mercury seafood such as shrimp, canned light tuna, salmon, pollock, catfish, cod, sole, flounder, tilapia, haddock, and halibut. Women who are concerned about mercury exposure should talk to their doctor about whether it’s appropriate for them to consume fish during pregnancy.
Seafood is one of the most popular foods consumed by pregnant women around the world. However, there has been some concern about its safety because of mercury levels. Read more on our blog to understand if seafood is safe or not. Pregnant women should avoid consuming fish high in mercury as much as possible.
Can Pregnant Women Eat Seafood?
Eating seafood during pregnancy does not present any health risks to the baby or mom. However, pregnant women should always consult with their doctors about what types of fish are safe for consumption. Some species of fish like tuna and salmon contain high levels of mercury, while others like shrimp, clams, and cod do not. If you decide to eat seafood, make certain to look up the labels online to see whether the product contains too much mercury.
Benefits of Eating Seafood While Pregnant
Eating seafood while pregnant may help protect against depression and other mental health problems. A study published in the journal Frontiers in Psychiatry found that women who ate seafood while pregnant tended to have healthier babies. Researchers analyzed data from over 2,500 mother-baby pairs and found that those who consumed seafood had lower rates of preterm birth, low birth weight, and small size for gestational age compared to those who didn’t consume seafood.
The researchers believe that eating seafood while pregnant could improve fetal growth because it provides essential nutrients like vitamin D, zinc, iodine, selenium, iron, calcium, magnesium, phosphorus, potassium, protein, and fat. These nutrients are crucial for healthy fetal development.
In addition, fish oil supplements contain omega 3 fatty acids which are important to brain development. Studies show that children born to mothers who took fish oil supplements during pregnancy scored better on tests measuring memory and attention.
Why Can’t You Eat Seafood While Pregnant: Mercury
Mercury is a naturally occurring element found throughout the earth’s crust. Humans are exposed to mercury via air pollution, water contamination, dental amalgams, and eating certain types of fish. Mercury is toxic because it interferes with the body’s ability to use essential nutrients like iron, zinc, calcium, and iodine.
Methylmercury is one form of mercury that occurs naturally in the environment. When methylmercury enters the food chain, it becomes concentrated in predatory fish, such as tuna, swordfish, shark, king mackerel, and tilefish. These species are often eaten by humans.
There is no safe level of mercury exposure. Even low levels of mercury can affect fetal growth and development. In fact, there is no safe amount of mercury you can consume while pregnant.
The Centers for Disease Control and Prevention recommends women avoid consuming large amounts of fish during pregnancy. This includes fatty fish like salmon, trout, herring, sardines, and mackerel. Women who do choose to eat fish during pregnancy should limit themselves to smaller fish like anchovies, catfish, cod, flounder, halibut, haddock, orange roughy, perch, pollack, sole, snapper, tilapia, whitefish, and yellowtail.
Type of seafoods eat during pregnancy
Fish should be cooked thoroughly before consumption. If you are pregnant, avoid eating any type of raw fish. Fish like salmon, tuna and cod are good choices because they are high on omega 3 fatty acids. Shellfish such as clams, mussels and shrimp are safe to eat during gestation. Avoid fish like shark, tilefish, king mackereel, swordfish and blue marlin. They contain mercury which can harm the baby.
Seafood to Avoid
Mercury is found naturally in some foods, such as tuna and shark meat. But it can build up in fish over time. Mercury poisoning can cause brain damage, learning disabilities and behavioral problems in children. Experts recommend limiting consumption of certain types of seafood during pregnancy. These include swordfish, king mackerel, tilefish, shark, marlin, grouper, sea bass, cod, haddock, pollock, catfish, shrimp, clams, mussels and octopus.
The Environmental Protection Agency recommends pregnant women limit their intake of seafood to 12 ounces per week. If you do choose to consume seafood, make sure it’s well cooked. Cooked fish, shellfish and poultry contain less mercury than raw versions.
Risks and considerations
Raw fish and shellfish can contain harmful bacteria such as salmonella and vibriosis. These illnesses can cause nausea, vomiting, diarrhea, abdominal cramps, fever and headache. If you are pregnant, it is best to avoid eating raw seafood altogether. This includes sushi, sashimi, ceviche, oysters, clams, mussels, scallops, shrimp, crab, lobster, octopus, squid and eel.
Mercury levels in fish are very elevated, especially tuna and swordfishes. Eating too much mercury can lead to neurological problems including tremors, numbness, tingling, loss of coordination, vision changes, hearing impairment, memory loss and depression.
Final Thoughts on Pregnancy-Safe Seafood
Fish and seafood are healthy choices during pregnancy. However, there are some types of fish that should be avoided. In fact, eating fish regularly throughout your pregnancy benefits both you and your unborn child.
The American Congress of Obstetricians and Gynecologists recommends that pregnant women eat fish three times per week. This includes fatty fish such as salmon, mackerel, herring, sardines, tuna, trout, and whitefish. These foods contain omega-3 fats, which are essential nutrients for fetal development. Omega-3 fats are found in oily fish like salmon, mackerel and sardines. They’re also found in walnuts, flaxseed oil, soybeans, and canola oil.
Omega-3 fats are important because they support brain function, vision, heart health, and immune system function. They also promote normal growth and development in children.
Avoiding Certain Types of Fish While Pregnant
While it’s good to eat fish regularly, there are some types that should be avoided. Some fish contain high levels of mercury, a toxic metal that can harm your developing fetus. Mercury accumulates in the body over time and can cause developmental problems in fetuses, babies, and young children.
Mercury is present in larger predatory fish, including swordfish, shark, king mackerel, tilefish, and marlin. Smaller fish, like anchovies, catfish, cod, pollock, haddock, halibut, orange roughy, Pacific saury, sea bass, snapper, sole, tilapia, turbot, and whiting, do not accumulate mercury.
If you’re concerned about consuming too much mercury, limit yourself to one serving of fish per week. If you choose to eat fish, make sure it’s low in mercury. You can find out how much mercury is in different kinds of fish online.
FAQ
Crab and lobster are both safe while pregnant. However, it is important for women who are expecting to eat fish during pregnancy to be aware of their mercury levels.
Fish such as salmon, tuna, cod, flounder, halibut, haddock, mackerel, sardines, trout, and whitefish are all considered “safe” for pregnant women. However, it’s best to avoid shark, swordfish, king mackerel, and tilefish.
Yes, it is also important to eat fish. You can find omega-3 rich foods such as salmon, tuna, mackerel, sardines, anchovies, herring, trout, and lake whitefish.
