It surprises many women, but some fish and pregnancy can not be combined. Pregnant women need to avoid some fish in pregnancy due to mercury pollution. Mercury in fish can lead to birth defects. However, fish is an important addition to a pregnant woman's diet as it contains omega-3s.
Mercury In Fish
Mercury in fish is becoming a large issue. Mercury can be a bi-product of industrial pollution. When mercury is released in water, bacteria turns it into methyl mercury. A small amount of methyl mercury is safe for most people. But pregnant women have to watch out for high amounts of mercury since it can cause birth defects, still-births and even developmental problems in babies.
Methyl mercury builds up in the fat of fish. Small, short lived fish don't have high amounts of methyl mercury and are safe for pregnant women to eat. But larger fish that are long-living and eat lots of smaller fish do have high concentrations of methyl mercury stored in their fat and should be avoided by pregnant women.
Fish to Avoid
To avoid methyl mercury, you'll want to completely avoid the bigger fish that eat lots of smaller fish during your pregnancy. These include shark, tilefish, swordfish, marlin, grouper and king mackerel.
What about Tuna?
Canned tuna is safe for pregnant women to eat in small amounts, about twelve ounces a week. However, you will want to buy the "chunk light" tuna since this is from smaller tunas that don't have as long of a life, so they have a lower concentration of methyl mercury build up in their fats.
Fish to Eat
Despite the concerns of methyl mercury, it is a good idea to eat fish during your pregnancy. Fish are high in protein and low in fat. They're also high in Vitamin B and omega-3s which may help your baby's brain development. Fish that are safe to eat during pregnancy include salmon, trout, mahi mahi, catfish and shellfish.
Speak to your care provider about how much fish is safe to eat during your pregnancy.
In addition, always make sure you've thoroughly cooked your fish so it's flakey and avoid raw fish (sushi) during your pregnancy.
Pregnancy Diet and Nutrition
Pregnant women have a duty to eat appropriately. Not only do they have to learn about the best foods to eat during pregnancy, but there are foods such as some cheeses and fish that she needs to avoid. Learn more about pregnancy diet and nutrition in this article series.