Can You Eat Seafood While Pregnant?

The Benefits of Eating Seafood During Pregnancy

Eating seafood while pregnant can be an excellent way to get vital nutrients for the health of both the mother and the baby. Seafood is a great source of omega-3 fatty acids, which are essential for brain and eye development in babies. Omega-3 fatty acids can also help to reduce the risk of premature birth and low birth weight. Additionally, seafood is a great source of protein, which helps to build and maintain muscle tissue. Finally, seafood can be an important source of zinc, which helps to boost the immune system and protect against infections.

Safety Guidelines for Eating Seafood During Pregnancy

Although eating seafood while pregnant can be beneficial, it is important to follow safety guidelines. Pregnant women should avoid eating raw or undercooked seafood, as this can increase the risk of food-borne illnesses. Additionally, some types of fish contain high levels of mercury, which can be harmful to the developing baby. To ensure safety, pregnant women should limit their intake of fish such as mackerel, shark, swordfish, tilefish, and tuna. Instead, they should focus on eating types of fish that are low in mercury, such as salmon, shrimp, Pollock, and catfish.

Tips for Eating Seafood While Pregnant

When eating seafood while pregnant, it is important to be aware of portion sizes. Seafood should be cooked thoroughly, and it is recommended that pregnant women eat no more than 12 ounces of cooked seafood per week. Additionally, pregnant women should avoid eating certain types of fish such as king mackerel, marlin, orange roughy, and bigeye tuna, as these fish contain high levels of mercury. If these types of fish are eaten, they should be limited to no more than 6 ounces per week.

Alternatives to Eating Seafood While Pregnant

For pregnant women who do not eat seafood, there are still other ways to get the vital nutrients that seafood provides. Omega-3 fatty acids can be found in plant sources such as flaxseed, chia seeds, and walnuts. Additionally, pregnant women should focus on eating lean proteins such as eggs, poultry, and legumes. Finally, zinc can be found in nuts, legumes, and fortified cereals.

Conclusion

In conclusion, eating seafood while pregnant can be an excellent way to get vital nutrients for the health of both the mother and the baby. It is important to follow safety guidelines and be aware of portion sizes. Pregnant women should avoid eating raw or undercooked seafood, as well as types of fish that are high in mercury. For those who do not eat seafood, there are still other ways to get the vital nutrients that seafood provides.

References

Centers for Disease Control and Prevention. (2020). Mercury in Fish and Shellfish. Retrieved from https://www.cdc.gov/nceh/features/fish-safety/index.html

March of Dimes. (2020). Eating Fish During Pregnancy. Retrieved from https://www.marchofdimes.org/pregnancy/eating-fish-during-pregnancy.aspx

Mayo Clinic. (2020). Fish: Friend or Foe During Pregnancy? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/fish/art-20044185