Everyone knows that seafood is a great source of omega-3 fatty acids and other essential protein and nutrients. Many people eat fish on a daily basis just because of the health benefits that have been associated with seafood consumption over the years, but when a woman becomes pregnant the rules instantly change. A pregnant woman is faced with the controversy that fish is not as safe to eat during pregnancy as some think.
While most dietitians agree that fish is a vital part of everyone’s diet, there are many disagreements when it comes to how much fish is actually safe for a pregnant woman to consume. While most agree that in small amounts seafood is harmless to the unborn baby that the mother carries in her womb, others specify that a woman should avoid seafood or at least avoid certain types of seafood all together. So what is a pregnant woman to think? To eat or not to eat seafood during pregnancy, that’s the real question.
The danger in seafood lies in the amount of mercury that a particular type of fish contains. High levels of mercury have been known to enter the mother’s blood stream and cause neurological defects to an unborn baby during pregnancy. While all seafood contains some trace of the Mercury, there are some types of seafood that are considered safe for a woman to consume during pregnancy because the levels of mercury are very low.
There are ten types of fish or seafood that have been considered to have very low amounts of mercury present in them making them a safe choice for moms to be. The following ten types of seafood are considered the safest for a pregnant woman to eat: Anchovies, Atlantic Herring, Atlantic Mackerel (not King Mackerel), Mussels, Oysters, Salmon, Sardines, Scallops, Shrimp, and Trout. While these ten types of seafood are considered safe it is still important to remember that in large amounts even these fish that are low in mercury could leave high trace amounts of mercury behind in the mother’s system causing damage to the unborn baby.
The recommended amount of seafood that a woman can safely consume while pregnant is 12 ounces per week. This equals out to about two average servings. While some fish are definitely higher in DHA and other nutrients that have been associated with increased brain and neurological function, many of these fish are also considered very high in mercury. It is safest for a pregnant woman to stick to the safe fish list when choosing seafood throughout her pregnancy.
There are some alternatives to seafood that contain the same omega-3 fatty acids and healthy proteins and nutrients. For a pregnant woman who is concerned about the risk that mercury plays in neurological defects to her unborn baby, fish oil sometimes contains the same essential nutrients as a serving of fish. Unfortunately it is important to note that fish oil capsules are not FDA approved so there is little way to be sure of what is actually in the one capsule from another. The best way to avoid the mercury scare and still get the essential omega-3’s and nutrients is to eat fish and seafood in moderate amounts from the safe list of seafood.
