Pregnancy and fish: What’s safe to eat?

Pregnancy and fish: What’s safe to eat?

If you ‘re uncertain about whether it ‘s safe to eat seafood during your pregnancy, you ‘re not alone. Understand the guidelines for pregnancy and fish .By Mayo Clinic Staff
Pregnancy nutrition can be confuse, particularly when it comes to seafood guidelines. here ‘s serve understanding the facts.

What are the pros and cons of eating seafood during pregnancy?

Seafood, which includes pisces and shellfish, can be a great reservoir of protein, iron and zinc — all-important nutrients for your baby ‘s growth and development. The omega-3 fatty acid fatso acids in many fish, including docosahexaenoic acerb ( DHA ), besides can promote your baby ‘s brain exploitation .
But some types of seafood — particularly large, predaceous fish such as shark, swordfish, king mackerel and blanquillo — can contain high gear levels of mercury. Although the mercury in seafood is n’t a concern for most adults, special precautions apply if you ‘re meaning or planning to become fraught. If you regularly eat pisces high in mercury, the substance can accumulate in your bloodstream over clock. besides much mercury in your bloodstream could damage your baby ‘s developing genius and aflutter arrangement .

How much seafood is recommended?

The Food and Drug Administration ( FDA ), the Environmental Protection Agency ( EPA ) and the 2015-2020 Dietary Guidelines for Americans recommend that meaning women eat at least 8 ounces and up to 12 ounces ( 340 grams ) of a variety of seafood lower in mercury a week. That ‘s about two to three servings .

What’s safe to eat?

Eat a diverseness of seafood that ‘s abject in mercury and high in omega-3 fatty acid fatty acids, such as :

  • Salmon
  • Anchovies
  • Herring
  • Sardines
  • Freshwater trout
  • Pacific mackerel

other safe choices include :

  • Shrimp
  • Pollock
  • Tilapia
  • Cod
  • Catfish
  • Canned light tuna

however, limit white ( albacore ) tuna and tuna steaks to 6 ounces ( 170 grams ) a week .

Are there other guidelines for seafood during pregnancy?

Consider these precautions :

  • Avoid large, predatory fish. To reduce your exposure to mercury, don’t eat shark, swordfish, king mackerel or tilefish.
  • Skip uncooked fish and shellfish. To avoid harmful bacteria or viruses, don’t eat uncooked fish and shellfish, including oysters, sushi, sashimi and refrigerated uncooked seafood labeled nova style, lox, kippered, smoked or jerky.
  • Understand local fish advisories. If you eat fish from local waters, pay attention to local advisories. If advice isn’t available, limit fish from local waters to 6 ounces (170 grams) a week.
  • Cook seafood properly. Most seafood should be cooked to an internal temperature of 145 F (63C). Fish is done when it separates into flakes and appears opaque throughout. Cook shrimp and lobster until the flesh is pearly and opaque. Cook clams, mussels and oysters until their shells open. Discard any that don’t open.

Are there other ways to get omega-3 fatty acids?

beyond seafood, early sources of omega-3 fatty acid fatty acids include :

Read more: ED

  • Foods. Flaxseed — ground seeds or oil — canola oil, walnuts, sunflower seeds and soybeans (edamame) are all good sources of omega-3 fatty acids.
  • Fortified foods. Yogurt, milk and eggs can be fortified with omega-3 fatty acids.
  • Supplements. Supplements typically contain fish oil or omega-3 fatty acids from marine plant sources. Many prenatal vitamins also contain DHA. Talk to your doctor before taking any supplement.

Keep in heed that researchers have n’t even determined whether supplements can promote fetal brain development. While meaning women can get omega-3 fatty acid fatty acids from many sources, most experts recommend eating seafood for this purpose .
Though mercury can harm a developing baby ‘s brain, eat average amounts of seafood containing humble levels of mercury during pregnancy has n’t been shown to cause problems. And the omega-3 fatty acid fatso acids in many types of pisces can promote a pamper ‘s healthy cognitive development. arsenic long as you avoid fish known to be high in mercury or contaminated with pollutants, seafood can be a regular function of your healthy-eating design during pregnancy .

  1. MyPlate. U.S. Department of Agriculture. Accessed June 8, 2019.
  2. Oken E. Fish consumption and marine n-3 long-chain polyunsaturated fatty acid supplementation in pregnancy. Accessed June 8, 2019.
  3. 2017 EPA-FDA advice about eating fish and shellfish. United States Environmental Protection Agency. Accessed June 8, 2019.
  4. Selecting and serving fresh and frozen seafood safely. U.S. Food and Drug Administration. Accessed June 8, 2019.
  5. Garner CD. Nutrition in pregnancy. Accessed June 8, 2019.
  6. Staying healthy and safe. The National Women’s Health Information Center. Accessed June 8, 2019.
  7. Eating raw, undercooked, or cold meats and seafood. MotherToBaby. Accessed June 8, 2019.
  8. 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. Accessed June 8, 2019.
  9. Dietary advice for moms-to-be. U.S. Food and Drug Administration. Accessed June 8, 2019.

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