Being pregnant is a wonderful time, but it comes with a fair amount of rules and regulations in order to stay healthy. One of these rules is that you need to avoid fish during your pregnancy, as it can affect the baby’s development. Seafood is a great source of protein, zinc and iron, which are all vital for both your own and your baby’s health. As well as this, seafood contains plenty of omega-3 fatty acids which keep the brain and joints healthy. So, with this in mind, why are women told to avoid these healthy ingredients? Some types of seafood contain high levels of mercury – this is especially the case with larger fish such as shark, king mackerel and swordfish. In adults, mercury isn’t a concern, but in infants it requires a certain level of caution. Regular consumption of fish that’s high in mercury can mean that a buildup of mercury in the bloodstream, which over time can damage the baby’s brain and nervous system development.
The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise that pregnant women can eat up to 12 ounces of seafood a week and still remain healthy. Not all researchers agree with these limits, stating that eating more than this amount won’t affect your baby’s health. However, it is best to discuss this with your GP before eating any more. There are, of course, some species of fish which are low in mercury and therefore still healthy additions to your diet. These include salmon, herring, anchovies, sardines, trout, and Atlantic and Pacific mackerel. Other choices which are fine to eat when you’re pregnant include canned light tuna, catfish, pollock and shrimp. You shouldn’t eat more than six ounces of tuna steak each week though. The main rules to stick to are to avoid large predatory fish, as these tend to have higher levels of mercury. You should also avoid eating uncooked fish and shellfish, as this could lead to you ingesting bacteria and viruses – this means sushi and sashimi is off the menu, along with smoked fish. If you’re cooking fish at home, make sure that you cook it through properly – fish is generally done when it separates easily into flakes and appears opaque throughout. Shrimp, lobster and scallops turn a milky white colour when they are cooked, and mussels and oysters’ shells will open when they’re cooked. If any shellfish shells don’t open, throw them away – it means they are not fresh and could have bacteria in them.
Of course, if you don’t want to take the risk, there are other ways to get your omega-3 fatty acids. Flaxseeds, walnuts, pine nuts and soybeans are all great sources of omega-3s. You can also buy fortified foods, such as milk, eggs and yoghurt. Supplements are the best way to ensure you get a healthy dose every day, but check with your GP before you begin taking them to ensure that it is safe for both you and your baby. It’s important to remember that researchers still haven’t determined whether omega-3s sourced from plants can actually impact your baby’s brain development, which is why seafood is often considered the best source. Although mercury can damage your baby’s brain development, eating an average amount of healthier sources can keep you healthy and has been shown to cause minimal problems. The best thing to remember is that balance is key, so speak to your GP about how to keep your diet as healthy as possible for the both of you.