If you are wondering whether it is safe to eat seafood during
pregnancy, you are not alone. Understand the following guidelines to make your
best choice.
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| Eating incorrect types of seafood or fish can damage your developing baby's brain and nervous system during your pregnancy. |
Should I eat fish during my pregnancy?
Many
pregnant moms struggle with the question. When you’re pregnant, you might
become a nutrition expert because you have to decide what to eat and drink,
what to avoid in order to minimize the influences on your baby’s development.
Some choices are obvious such as eating a lot of fruits and vegetables and
removing alcohol from your diet, but what about seafood?
Seafood is a
major source of omega-3 fatty acids (particularly DHA and EPA) promoting your
baby’s brain and eye development and contains a high content of protein, zinc
and iron which are crucial for a growing baby and a healthy pregnancy. However,
some kinds of seafood-especially large predator fish like sharks, swordfish,
tilefish and king mackerel- contain contaminants such as mercury. A regular
consumption of fish high in mercury can damage your baby’s brain and nervous
system.
How does mercury get into fish?
Mercury
exists everywhere, even the air we’re breathing. It is released from natural
sources like volcanoes or forest fires and industrial sources such as power
plants, cement plants or manufacturers. When mercury dips into water, fish
absorb it from the water they swim in and the foods they eat, then it binds
tightly to the building-block proteins in fish muscle and stays there even
after the fish are cooked. Most fish contain some mercury, but the larger the
fish are, the more they have. This is because large predator fish eat other
fish and live longer than smaller fish, so more mercury will be built up in
their bodies.
Why not stop eating fish?
The omega-3
fatty acids in many fish and seafood are best-known for reducing the risk of
heart disease and supporting the brain. Of course, there are many plant sources
of omega-3 fats including flaxseeds, pumpkin seeds, walnuts, soy or other seeds
and plant-based food. However, the matter here is that the plant form-
alpha-linolenic acid (ALA) - is not the form of omega-3 fatty acids humans
need, so your body has to convert this acid into EPA or DHA. Another rising
problem is when you’re pregnant, you need extra DHA and the body can’t convert
enough for both you and your baby. Therefore, a better way for pregnant moms is
to include fish or seafood in their diet.
How much fish should I eat?
The
Environmental Protection Agency (EPA) and the Food and Drug Administration
(FDA) recommend pregnant women can safely eat up to 340 grams or 12 ounces of
seafood a week that is about 2 to 3 servings of seafood or fish.
What is safe to eat and what should I avoid?
Eat a
variety of seafood low in mercury and high in omega-3 fats such as salmon,
sardines, herring, anchovies, trout, Atlantic and Pacific mackerel or shrimp,
catfish and Pollock. However, be careful with canned tuna because some tests
have shown that mercury levels can vary from can to can. Further, women during
pregnancy should limit albacore tuna and tuna steak to no more than 170 grams
or 6 ounces per week.
Avoid large
predator fish such as shark, king mackerel, tilefish and swordfish and uncooked
fish and shellfish such as sushi, sashimi or frozen uncooked seafood labeled
nova style, smoked, kippered, lox or jerky. Additionally, you should understand
local fish advisories and cook seafood properly.
What can I eat to get my omega-3 fatty acids?
There are
many foods such as flaxseeds, walnuts, pine nuts, soy, sunflower seeds, canola
oil and fortified foods such as eggs, yogurt and milk. Moreover, you can choose
to take omega-3 supplements, but you should ask your healthcare provider about
the types and the amounts that are suitable for you.
How can I know I have a high level of mercury in my body?
You can go
and check your mercury levels by doing blood or hair tests.
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