If you're confused about the rules on fish and pregnancy, you're not alone: There have been many opposing viewpoints over the years. Fish is good for your heart! But wait, it also contains mercury. Fish is high in DHA, which is beneficial to babies. But don't get too excited because it's still packed with PCBs.
So, what's the real scoop on fish while pregnant? When it comes to fish, here's the lowdown on what's healthy and what isn't.
Eating a variety of seafood is not only safe but also encouraged for both you and your baby by the American College of Obstetrics and Gynecologists (ACOG)
ACOG agrees with the FDA and EPA, that pregnant women should consume at least 8 ounces (up to 12 ounces) of low-mercury seafood each week. That equates to two to three servings (serving size 4 ounces).
All of the above are health benefits of fish!
Fish contains the following nutrients, which are particularly essential for expectant mothers:
DHA Omega-3
Iodine
Iron
Let’s take a look at each!
DHA omega-3 ("Omega-3's")
Docosahexaenoic acid, or DHA, is an omega-3 fatty acid that helps in developing your baby's brain and eyes. During the third trimester, a fetus's brain and the nervous system quickly expand and need around 65 mg of DHA per day for this. The omega-3 fatty acid DHA also benefits moms' brain function and can help alleviate depression during and after birth.
Iodine is important for the production of thyroid hormones. When pregnant, your iodine requirements increase by around 50% due to physiological changes. Having an adequate iodine level when pregnant is important not only for your health but also for your baby's growth and baby’s intelligence.
Iron is crucial in the transport of oxygen from a woman's bloodstream to her baby. Iron also aids in the immune system of mothers. Many people associate iron-rich foods with turkey, beef, and chicken. However, seafood like clams, halibut, crab, shrimp, and cooked oysters are also iron-rich.
Dangers of fish in pregnancy
Women should avoid eating an excessive quantity of seafood during pregnancy, that is, no more than 12 ounces a week (or less depending on the type of fish consumed) in order to keep mercury levels low. A mercury level greater than 0.3 μg/g has risks.
What effects does too much mercury have on a pregnant woman?
If you take in too much mercury during pregnancy it can cause issues for both you and your baby.
Mercury has the potential to harm multiple organs in your body, such as the lungs, kidneys, and nervous system (that includes the brain, spinal cord, and nerves). It can also lead to hearing and vision issues.
Babies exposed to mercury in the womb can have brain damage and hearing and vision problems.
PCP in fish
Fish is the major dietary source of high PCB (Polychlorinated Biphenyls) levels. Fish caught in contaminated lakes or rivers or farm raised fish in contaminated water have higher levels of PCBs. Levels of PCBs vary with region and type of fish.
PCBs can have negative health effects for you including potential cancers, and negative effects on the immune, nervous and endocrine systems. It can also have an effect on the baby including low birth weight, preterm delivery and learning deficits.
All of the above!
Here is a list of fish are “best choices” to eat when you're pregnant at two to three 4-ounce servings per week:
Wild salmon
Shrimp
Catfish
Tilapia
Sole
Flounder
Haddock
Halibut
Ocean perch
Pollock
Cod
Canned light tuna
Crab
Crawfish
Lobster
Hake
Clams
Black sea bass
Trout
Anchovies
NO! Halibut and Mahi-Mahi both have slightly higher mercury content so you should limit it to only 1 serving per week.
The following fish are considered "good choices," which means you can eat one serving per week (about 4 ounces):
Bluefish
Buffalo Fish
Carp
Chilean sea bass
Grouper
Mahi-mahi
Monkfish
Rockfish
Sablefish
Sheepshead
Snapper
Spanish mackerel
Striped bass (ocean)
Tilefish from the Atlantic Ocean
Albacore white tuna (canned, fresh or frozen)
Yellowfin tuna
Weakfish/seatrout
White croaker/Pacific croaker
FALSE!
To be safe, the current FDA and EPA guidelines advise restricting your consumption of the following fish while pregnant or nursing:
Types of fish to avoid
Tilefish from the Gulf of Mexico
Shark
Swordfish
Orange roughy
Bigeye tuna
Marlin
King mackerel
Here are some key points to remember when eating fish when pregnant.
Avoid large, predatory fish. These fish have higher mercury content as they eat smaller fish and accumulate more mercury.
Skip raw and smoked fish and shellfish. Uncooked fish and shellfish may have harmful bacteria or viruses. This includes oysters, sushi and lox!
Know local fish advisories if you are eating fish from local waters. If you are unsure then limit fish from local waters to 6 ounces a week.
Cook seafood properly.
You don’t have to memorize these lists! It’s here when you need to check back. Just keep the key points in mind.
So go ahead enjoy this delicious and super healthy food! You can feel secure you have made safe choices AND that you are boosting your baby’s and your health.
Reach out to MaternalWell text support for any general questions or for more specific nutrition guidance, book a consultation (30% discount) with our registered nutritionist.
