seafood, can be a healthy part of the diet of anyone. It has high amounts of good quality protein and is a great source of the minerals iron and zinc as well as omega-3 fatty acids, vitamin D and are everything everyone needs to have in your diet. Fish is also low in saturated fat, something we should try to cut out of our diet.
These nutrients are especially important for pregnant women, which makes eating fish regularly a great idea. fatty acids such as omega-3 fatty acids are very important for the proper development of your baby.
a fatty acid in particular is docosahexaenoic acid (DHA), which promotes the growth of the brain. The fish are rich in DHA, which does not occur in large quantities in other foods.
However, during pregnancy, fish consumption is a possible danger mercury. Certain types of fish may contain high levels of mercury. These mercury levels are not a problem for adults, but excess mercury in the bloodstream during pregnancy can harm the growth of your baby’s brain and nervous system.
We’ve covered this before in this blog, but it is always good to consider the issue.
What fish is good fish?
This intersection between good nutrition and mercury means that pregnant women receive confusing advice to eat fish during pregnancy, but not too fishy and not the wrong kind of fish.
misguided fish are the larger fish that live by eating other fish; including species such as shark, swordfish, king mackerel and tilefish. The Food and Drug Administration US and the Environmental Protection Agency advise women of childbearing age and young children to avoid eating these four types of fish due to mercury levels they contain.
It is also recommended
pregnant women to avoid striped bass and bluefish due to contamination with industrial pollutants called PCBs.
Fish that are good to add to your diet include types such as salmon, sardines, trout, shrimp and catfish.
The FDA recommends that pregnant and lactating women eat up to 12 ounces a week of a variety of seafood. That’s about two meals with fish as the main course.
canned food, tuna probably the most commonly consumed fish in the United States and most economical type is more controversial. The FDA says it’s OK to eat up to 12 ounces a week of canned light tuna, but also says that pregnant women should limit their consumption of canned albacore tuna to 6 ounces per week. On the other hand, the magazine Consumer Reports has advised pregnant women to avoid canned tuna.
If you like fish, or know local fishermen who give some of their catch, beware. Pay attention to warnings from local health departments about the safety of local fish. The FDA says it can eat up to 6 ounces per week of local fish, but if you do, then do not eat any other fish that week.
Mercury is not the only problem with seafood. Pregnant women should not eat raw shellfish of any kind due to the risk of bacterial contamination. This means that no raw clams, no raw oysters, and no sushi and sashimi.
If you are not sure are good fish and what bad, Purdue University are created free apps for iPhone / iPod that can help control your intake of seafood and estimate the intake of omega-3 , mercury and PCB.
can not give up fish!
If, after reading this, you decide to swear off eating fish for the duration of her pregnancy and nursing, think again. The fish safe discussed here are very good for you and your baby.
An observational study of 2,000 pregnant women in Spain have found that children of women who ate more servings of fish per week had children with higher cognitive scores and fewer symptoms of autism. The study also found no problem with mercury in children.