Can I Eat Seafood While Pregnant? Yes! Pregnant women should eat at least two servings of fish per week, in addition to other foods that are rich in either eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA). Both EPA and DHA are omega-3 fats. However, most fish contain more omega-3 fats as EPA than DHA, with the exception of salmon, herring, and other fish that feed primarily on algae. Preferably, you should look for fresh or frozen fish that is low in mercury and sodium. If you’re concerned about the safety of any particular type of seafood while you’re pregnant, consult your doctor or a registered dietitian before eating it.
Why You Should Eat More Seafood While Pregnant
Whether you’re trying to get pregnant or have just found out that you’re expecting, you’ll want to eat a healthy and balanced diet to support your own health. Seafood is a great source of protein and many essential nutrients, including iodine, selenium, zinc, iron, and vitamins B12 and D, as well as omega-3 fats. These nutrients are important for your baby’s growth and development, as well as for your own health and that of your future child. Fish and other seafood are also a great source of protein for pregnant women, who often need more protein than non-pregnant women. This is because your growing baby uses protein for growth and development, and you also need to use more protein to increase your blood volume. Eating more protein-rich foods, such as seafood, can help you meet your increased protein needs as a pregnant woman.
Omega-3s Are Good For Your Baby’s Brain Development
Omega-3 fats are important for your baby’s brain development and function. Studies suggest that children whose mothers have high blood levels of omega-3 fats during pregnancy may have higher IQs compared to children whose mothers did not get enough omega-3 fats. Omega-3 fats may also help prevent attention deficit hyperactivity disorder (ADHD) and other behavioural issues in children. While you’re pregnant, you should aim to consume at least 250 mg of omega-3 fats each day. The best way to do so is by eating two servings of fish per week, one serving of walnuts, or one serving of flaxseeds. You can also consume omega-3 supplements during pregnancy if you’re not eating enough seafood. However, don’t exceed the recommended daily intake of omega-3 fats. Your healthcare provider can help you determine how much omega-3 you should consume each day.
How Much Seafood Should I Eat While Pregnant?
The recommended amount of fish that you should consume each week is at least two servings of seafood, which is about 8 ounces or about two meals. Ideally, these servings should come from a variety of types of seafood, as each type of fish contains a different combination of beneficial nutrients. If you’re concerned about mercury levels in certain types of fish, you can choose fish that are lower in mercury and avoid fish that are high in mercury. For example, you can choose salmon (low mercury), herring, pollock, and sardines (low mercury), and avoid king mackerel, swordfish, and tuna (high mercury). Ideally, you should eat fish that is low in mercury that is also low in methylmercury, such as salmon, herring, pollock, sardines, and tilapia. Your doctor or a dietitian can help you choose the best types of seafood to eat while you’re pregnant.
Salmon
Salmon is an excellent source of both EPA and DHA, two important omega-3 fatty acids that are essential for fetal brain development. Salmon is also rich in vitamins B12 and D, which are important for your and your baby’s health. Salmon has a high level of mercury, so you should eat no more than two servings of salmon per month. If you’re concerned about your mercury intake and eating enough omega-3 fats, you can choose other types of low-mercury seafood that are also high in omega-3 fats, such as herring, pollock, sardines, and tilapia.
Tuna
Tuna is an excellent source of EPA and DHA, two important omega-3 fatty acids that are essential for fetal brain development and function. Tuna is also rich in vitamins B12 and D, iron, and selenium, which are important for your and your baby’s health. Tuna has a high level of mercury, so you should eat no more than one serving of tuna per week. If you’re concerned about your mercury intake and eating enough omega-3 fats, you can choose other types of low-mercury seafood that are also high in omega-3 fats, such as herring, pollock, sardines, and tilapia.
Shrimp And Other Shellfish
Shrimp and other crustacean shellfish, such as mussels and crabs, are excellent sources of EPA and DHA, two important omega-3 fatty acids that are essential for fetal brain development. Shrimp and other crustacean shellfish are also rich in vitamins B12 and D, iron, and selenium, which are important for your and your baby’s health. Shrimp and other crustacean shellfish contain very low levels of mercury, so you can eat as much as you’d like.
Conclusion
As long as you eat a variety of seafood, you can rest assured that your baby is getting all of the nutrients that he or she needs. Eating fish is one of the best ways to get omega-3 fats, which are important for your baby’s growth and development. If you’re concerned about mercury levels in certain types of fish, be sure to choose low-mercury varieties and avoid high-mercury varieties. Eating a healthy and balanced diet that includes plenty of fish can help you stay healthy while you’re pregnant.