Despite the previous concern regarding mercury levels in fish, the FDA now recommends that women who are pregnant, breastfeeding, or plan on becoming pregnant consume more fish. Fish contain vital nutrients including omega-3 fatty acids, protein, vitamins, and minerals such as iron. These nutrients are essential, particularly for pregnant moms, as they foster healthy fetal, infant, and childhood development.
Yes, Pregnant Women Can Eat Salmon and Other Low Mercury Fish
Many Americans do not eat adequate amounts of fish. However, the FDA recommends eating 8 to 12 ounces of fish low in mercury per week. That amounts to about 2 to 3 servings of fish per week, which can be eaten in place of other types of protein. Make sure to choose a variety of fish lower in mercury, such as salmon, tilapia, shrimp, tuna (canned-light), cod, and catfish. Consumption of white (albacore) tuna should not exceed 6 ounces per week.
What fish should I avoid?
Mercury is an element that can collect in oceans, lakes, and streams. In these bodies of water, mercury turns into methylmercury, a neurotoxin found in most fish in at least small amounts. In high quantities, methylmercury can be toxic to the nervous system. Due to their high mercury levels, there are four types of fish that should be avoided while pregnant or breastfeeding.
These include tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel. Also, if you eat fish from a local river, stream, or lake, make sure to first check the advisories for those bodies of water.
You can find this information on your local fishing regulations website or through your local health department. If this information is not provided, consumption of such fish should be limited to 6 ounces per week.
It’s recommend for pregnant and breastfeeding women to avoid eating raw fish as they are more susceptible to food-borne illnesses. Learn more about foods to avoid while pregnant.
What if I ate one of the high-mercury fish?
It is unlikely that one serving of such fish would pose a risk. However, it is best to avoid these while pregnant or breastfeeding.
Is it okay to avoid all fish and just take omega-3 supplements?
While omega-3 supplements are beneficial, if you avoid all fish, you will be missing out on other essential nutrients. It is best to eat a variety of lower mercury fish. In addition, you can take an omega-3 supplement.
How can I eat fish low in Mercury?
The American Pregnancy Association is honored to have Safe Catch as a corporate sponsor. Safe Catch individually tests each and every fish for mercury levels. Safe Catch also raises their mercury level restrictions even further than what the FDA allows creating an even healthier fish option.
Learn more about Safe Catch by visiting their website: https://safecatch.com/
Compiled using information from the following sources:
1. Lewine, H. (2013, July 12). Fish oil: friend or foe?
3. U.S. Department of Agriculture & U.S. Department of Health and Human ServicesDietary guidelines for Americans 2020-2025
4. U.S. Food and Drug Administration. Fish: What pregnant women and parents should know.
As someone deeply involved in nutrition and health, particularly in the realm of prenatal and maternal nutrition, I can confidently affirm the importance of a balanced diet during pregnancy and the significance of omega-3 fatty acids, protein, vitamins, and minerals found in fish. The FDA's recommendation regarding fish consumption aligns with substantial scientific evidence indicating the benefits of incorporating low-mercury fish into the diet of pregnant, breastfeeding, or soon-to-be pregnant women.
Mercury in fish has been a long-standing concern due to its potential neurotoxic effects. However, the FDA's recent guidance emphasizes the consumption of fish with lower mercury levels, highlighting their nutritional significance, especially for fetal and child development. This advice, derived from various reputable sources, including the U.S. Department of Agriculture, the U.S. Department of Health and Human Services, and the U.S. Food and Drug Administration, aims to strike a balance between obtaining essential nutrients and minimizing exposure to harmful substances.
Let's break down the key concepts addressed in the article:
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Mercury Levels in Fish: Mercury, present in various bodies of water, transforms into methylmercury, a neurotoxin found in most fish. While low amounts may not be detrimental, high levels can pose risks, especially during pregnancy or breastfeeding.
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Recommended Fish Consumption: The FDA suggests consuming 8 to 12 ounces of low-mercury fish per week, equivalent to 2 to 3 servings, to obtain essential nutrients like omega-3 fatty acids, protein, vitamins, and minerals. Fish like salmon, tilapia, shrimp, canned-light tuna, cod, and catfish are recommended.
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Fish to Avoid: Certain fish—such as tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel—have higher mercury levels and should be avoided during pregnancy or breastfeeding due to potential harm to the nervous system.
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Local Fish Consumption: If consuming fish from local waters, it's essential to check advisories due to varying mercury levels. Recommendations suggest limiting intake to 6 ounces per week if information isn't available.
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Raw Fish and High-Mercury Fish Consumption: Pregnant or breastfeeding individuals are advised against consuming raw fish due to increased susceptibility to food-borne illnesses. High-mercury fish consumption should be avoided during these periods.
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Omega-3 Supplements vs. Fish: While omega-3 supplements offer benefits, relying solely on supplements may result in missing out on other crucial nutrients present in fish. Therefore, consuming a variety of low-mercury fish is recommended, alongside the option of taking supplements.
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Safe Fish Consumption: Companies like Safe Catch conduct individual mercury level testing on fish, setting stricter restrictions than the FDA, providing an even safer option for fish consumption during pregnancy or breastfeeding.
These recommendations, supported by various reputable sources, underscore the importance of informed choices regarding fish consumption during pregnancy or while planning for pregnancy, emphasizing the balance between nutritional benefits and potential risks associated with mercury exposure in certain fish species.
