Fish in Pregnancy: Benefits & Risks

Pregnant women are often unsure about the safety of some foods they eat. Fish is one among them. Fish is undoubtedly healthy, but is it safe and beneficial during pregnancy? Is fish good for pregnancy? Here is a detailed analysis of fish in pregnancy.

Is eating fish safe during pregnancy?

Eating fish is safe during pregnancy if it is the right fish. Fish is an excellent source of nutrients like calcium, vitamin D, iron, zinc, choline, omega-3 fatty acids, and iodine. It is also a source of lean protein. The iron and zinc in fish improve the baby's immunity. There is scientific evidence to prove that Omega 3 fatty acids in fish help the baby's brain development. It is also proven that eating fish is good for heart health. Other benefits of eating fish are that it promotes bone health and reduces the risk of obesity and rectal and colon cancer.

Fish during pregnancy is good, but some fish have a high mercury content. When fish, rich in mercury, is consumed regularly, the substance is likely to get accumulated in the bloodstream. The mercury accumulation will affect the baby's nervous system and brain development.

So, fish is safe during pregnancy as long as the fish has low mercury content. Eating 2 to 3 servings per week from the best fish choices is safe and beneficial to the baby and the mother. Avoiding fish with high mercury content is very important.

Which fish are good for pregnancy?

Which fish is good for pregnancy? The best choices of fish in pregnancy are:

1. Salmon

For every 100 g serving, salmon fish has 2200 mg of omega-3 fatty acids, which is the highest compared to all other fish. It also has 526 mg of vitamin D and 91 mg of choline. The omega-3 fatty acid is good for brain development, vitamin D is essential for bone health, and choline supports the baby's spinal cord development.

2. Shrimp

The next best choice is shrimp, with 500 mg of omega-3 fatty acids, 81 mg of choline, 48 mg of selenium, and 20 mg of protein. Selenium reduces the risk of thyroid dysfunction, postpartum depression, and gestational diabetes. Protein is essential for the baby's skin, hair, and muscles.

3. Alaska Pollock

With 500 mg of omega-3 fatty acids, 92 mg of choline, 51 mg of vitamin D, and 44 mg of selenium, Alaska Pollock is one of the best fishes during pregnancy.

4. Canned Tuna

Canned tuna is rich in protein. One serving (100g) of canned tuna fish provides 32% of the daily protein requirements of a pregnant woman. It also has 197 mg of DHA, a type of omega-3 fatty acid.

5. Crab

It contains 400 mg of omega-3 fatty acids, 81 mg of choline, and 36 mg of magnesium. Magnesium is needed for fetal growth.

Other fish that are the best choices are:

1. Crawfish

2. Catfish

3. Flounder

4. Herring

5. Anchovy

6. Tilapia

7. Trout

8. Sardines

9. Scallops.

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Fish to avoid during pregnancy

Pregnant women should avoid fish with high mercury content. Some fish with high mercury content are mentioned below.

1. Swordfish

This fish is the highest source of mercury. It has 0.995 ppm of mercury, and in some, it can go up to 3.2 ppm.

2. Shark

The minimum mercury level in the shark is 0.979 ppm, and the maximum is 4.54 ppm.

3. Tilefish

The average mercury content in a tilefish is 1.123 ppm.

4. King Mackarel

The average in King Mackarel is 0.73 ppm and sometimes can reach 1.67 ppm.

5. Bigeye Tuna

It is one of the largest fish species; its average mercury content is 0.689 ppm and can go up to 1.816 ppm in a few fish.

6. Orange Roughly

It should also be avoided by pregnant women, as it has an average mercury content of 0.571 ppm and a maximum of 1.12 ppm.

Marlin and Chilean Sea Bass are other fish to avoid during pregnancy, which have a considerably high mercury content.

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Risk of eating fish during pregnancy

Eating fish is risk-free if the right fish is chosen and cooked rightly. What are the risks involved?

• Large fish like sharks, king mackerel, swordfish, tilefish, etc., have a high mercury content. High mercury content is likely to affect your baby's nervous system and brain development.

• Consuming uncooked fish like sushi, oysters, and shellfish is risky as it can cause bacterial and viral infections.

• Eating undercooked fish can cause food poisoning. Fish should be boiled, baked, or steamed well to avoid the risk of food poisoning.

• Fish from local waters should be avoided unless they are deemed safe by local advisories. If the water contains harmful chemicals, fish are likely to have them too.

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• Fish can be a part of the pregnancy diet. Eating fish is safe if fish containing high mercury, uncooked, and undercooked fish are avoided.

Pregnant women must consult a trained medical expert before including or excluding any food like fish in pregnancy.

References

1. Bramante CT, Spiller P, Landa M. (2018). Fish Consumption During Pregnancy: An Opportunity, Not a Risk. JAMA Pediatr.

2. Taylor CM, Emmett PM, Emond AM, Golding J.(2018). A review of guidance on fish consumption in pregnancy: is it fit for purpose? Public Health Nutr.

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