While pregnant women should be cautious about consuming certain types of fish with high mercury content, they should not completely eliminate fish from their diet.
Despite concerns about mercury contamination in certain fish species, fish—especially oily fish—provide essential omega-3 fatty acids that are crucial for a baby’s development. Consuming the right amounts of safe fish is an important part of a pregnant woman’s diet.
According to the study, fish consumption and omega-3 supplement intake among pregnant women have been declining over the years, likely in response to federal advisories about mercury in fish since 2001. The researchers suggested improving messaging to pregnant women about the benefits of omega-3s and the importance of consuming low-mercury fish during pregnancy.
The American College of Nurse-Midwives recommends pregnant and breastfeeding women consume about 200-300 mg of omega-3s per day, which can be obtained from two servings of fish per week.
The researchers discovered that pregnant women often find the advice regarding fish consumption confusing, leading some to avoid fish altogether to avoid potential harm. While it is generally agreed that pregnant women should consume at least two portions of fish per week, this message is not always clearly communicated.
However, a 2023 study suggests that the benefits of eating fish outweigh the risks, even for pregnant women. The study emphasizes that regular fish consumption during pregnancy can lead to improved neurodevelopment in children, despite exposure to methylmercury. The FDA’s precautions should not deter pregnant women from including fish in their diets.
The fishing industry also supports the benefits of seafood consumption. According to the National Fisheries Institute, concerns about mercury in seafood are often based on misinformation. They highlight that the nutritional benefits of seafood, such as protein, B vitamins, vitamin D, selenium, and omega-3 fatty acids, outweigh the potential risks of mercury.
Additionally, the National Fisheries Institute points out that there have been no cases of mercury toxicity linked to the normal consumption of commercial seafood. They compare the average seafood consumption in the United States (16 pounds annually) to Japan (116 pounds annually), noting that there is no epidemic of mercury toxicity in Japan despite the higher consumption.
For pregnant women looking to incorporate fish into their diet, the March of Dimes recommends consuming 8 to 12 ounces per week of low-mercury fish, such as shrimp, salmon, pollock, catfish, and canned light tuna. It is advised to avoid high-mercury fish like shark, swordfish, king mackerel, and tilefish.
While fish is the best source of omega-3 fatty acids, other foods containing omega-3s include canola oil, chia seeds, edamame, flaxseeds, hemp seeds, kidney beans, seaweed, soybean oil, walnuts, and wheat germ. For those who choose not to eat fish during pregnancy, omega-3 supplements should be purified and free of polychlorinated biphenyls and dioxins. It is recommended to opt for supplements with at least 200 mg of omega-3s and avoid fish liver oils like cod liver oil to prevent excessive vitamin A intake.
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