4 Jan 2023 | 6 min Read
Sudeshna Chakravarti
Author | 799 Articles
Are you unsure about the rules of eating fish during pregnancy? Well, you are not alone. There have been many conflicting views about the effects of eating fish during this crucial time. While certain varieties of fish are considered nutritious as they have high levels of omega-3 fatty acids, proteins, vitamins, and minerals, some are unsafe for pregnant women as they contain high levels of mercury.
So what types of fish can you eat, and which ones should you avoid during pregnancy? Keep reading to find out all the details.
The good news is that fish offers a ton of benefits to expecting mums and their developing babies. So if you really enjoy seafood, you can look forward to consuming fish that have low mercury levels to gain the following benefits.
According to the Food and Drug Administration (FDA), you can eat 226-340 grams of fish a week. This amounts to 2-3 servings of low-mercury fish, such as salmon, cod, tuna, tilapia, and catfish.
Consume fish that is low in mercury and high in fatty acids like omega-3 and DHA. We have compiled a list of fish that you can safely consume during pregnancy, along with their servings.
Type Of Fish | How Often You Can Eat |
Cod, catfish, herring, crab, salmon, pollock, sardines, shrimp, scallop, tilapia | 2 servings per week |
Lake herring, halibut, bass, lobster, sea trout, mackerel, tuna | 1 serving per week |
You should avoid having fish containing high levels of mercury as the chemical converts into methylmercury upon consumption, which could be toxic to your nervous system and harm your baby’s growth and development. It can also adversely affect your baby’s cognitive skills, motor skills, language, and vision. Hence, make sure to stay away from the following kinds of fish during pregnancy.
Even when you are eating fish that is considered safe during pregnancy, ensure to follow these measures to avoid exposure to potential contaminants.
Here are some delicious ways you can relish fish during pregnancy.
Omega-3 fatty acids are an essential part of your pregnancy diet. If you do not consume fish, you can add alternatives to your diet, such as
Eating fish during pregnancy is highly beneficial as it contains essential nutrients like omega-3 fatty acids, proteins, and vitamins that are foundational to your baby’s growth and development. However, remember, not all types of fish are considered safe for pregnant women, and you must avoid fish containing high levels of mercury.
To enjoy the benefits and taste, cook the fish until it’s thoroughly cooked, and enjoy steamed or grilled fish recipes. Also, avoid eating undercooked or raw fish as they contain harmful bacteria.
Foods to avoid during the first trimester of pregnancy: Check out this list of foods that you must avoid during the first trimester of pregnancy.
Kiwi during pregnancy: Is it safe to eat kiwi during pregnancy? Find out all the details in this post.
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