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What Is the Healthiest Fish to Eat When Pregnant

Eating Fish During Pregnancy: What Varieties Are Safe?

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Medically Reviewed by Jennifer Wu, M.D., F.A.C.O.G.

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on June 1, 2020

Fish is one of the best foods to eat when pregnant, but some types are off limits. Here's what you need to know about seafood during pregnancy, from the benefits for you and baby to what's safe to eat and what's not.

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If you're unsure of the rules on fish and pregnancy, you're not alone: There's been plenty of conflicting views over the years. Fish is heart healthy! But wait, it's also full of mercury. Fish is loaded with baby-friendly DHA! But not so fast — it's also loaded with PCBs.

So what's the real dish on fish during pregnancy? Here's the lowdown on what's safe and what's not when it comes to seafood.

Is fish safe during pregnancy?

Eating enough of the right types of seafood is not only healthy but recommended for both you and your baby.

Pregnant and breastfeeding women should eat 8 to 12 ounces (that's two to three servings) of low-mercury fish every week, according to the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA). The groups released joint statements encouraging moms to eat more pregnancy-safe fish in 2014 and again in 2017.

What types of fish should you avoid during pregnancy?

Though the benefits of fish are many, you should still avoid a few types during pregnancy. Some — particularly large, ocean-faring, predator-types — contain high levels of mercury, a distinctly baby-unfriendly toxin. Others — especially those that live in polluted lakes and rivers — can be laden with PCBs, a chemical you definitely don't want to feed a fetus or an infant.

To play it safe, the latest FDA and EPA recommendations suggest avoiding or limiting the following fish while you're pregnant and nursing:

Fish to avoid during pregnancy

It's best to avoid these seven types of fish, which are all higher in mercury:

  • Tilefish from the Gulf of Mexico
  • Shark
  • Swordfish
  • Orange roughy
  • Bigeye tuna
  • Marlin
  • King mackerel

Fish you should limit to one serving per week during pregnancy

The following fish are considered "good to eat," which means you can safely eat one serving per week (that's approximately 4 ounces):

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  • Bluefish
  • Buffalofish
  • Carp
  • Chilean sea bass
  • Grouper
  • Halibut
  • Mahi mahi
  • Monkfish
  • Rockfish
  • Sablefish
  • Sheepshead
  • Snapper
  • Spanish mackerel
  • Striped bass (ocean)
  • Tilefish from the Atlantic ocean
  • Albacore white tuna (canned, fresh or frozen)
  • Yellowfin tuna
  • Weakfish/seatrout
  • White croaker/Pacific croaker

See the full list from the FDA.

Exercise extra caution if you're planning to eat recreationally-caught fish: Check local state advisories for the waters where the fish was caught. If no information is available, stick to one serving of these fish per week, with skin and excess fat removed.

What types of fish are safe to eat during pregnancy?

Despite the long list of fish to limit during pregnancy, the vast majority of fish you'll find in the store and at restaurants are considered safe to eat when you're expecting at two to three servings (that's 8 to 12 ounces) per week. These include:

  • Wild salmon
  • Shrimp
  • Catfish
  • Tilapia
  • Sole
  • Flounder
  • Haddock
  • Halibut
  • Ocean perch
  • Pollock
  • Cod
  • Canned light tuna
  • Crab
  • Crawfish
  • Lobster
  • Hake
  • Clams
  • Black sea bass
  • Anchovies
  • Trout

Heard conflicting advice on salmon during pregnancy, too? Salmon is definitely one of nature's best providers of DHA. But to ensure you're not also feasting on the high levels of PCBs often found in farmed salmon, opt for wild (which also contains more of those healthy omega-3 fats) or organic farmed salmon.

Best Foods to Eat While Pregnant

How to properly prepare fish during pregnancy

By now you've probably heard that you should avoid sushi during pregnancy — and the same goes for any other raw (oysters, ceviche, smoked salmon) or undercooked fish, since they can contain bacteria and parasites (like Listeria) that are dangerous for your developing baby.

Here are a few tips to properly prepare fish and help reduce your exposure to any potential contaminants:

  • Buy only fresh, properly refrigerated seafood. Store it in the fridge in a sealed container if you're not cooking it immediately.
  • Use separate cutting boards for meats (including fish) and fruits/veggies.
  • Don't reuse marinades.
  • Cook seafood (all types, including shucked clams, oysters, shrimp, lobster and scallops) until it reaches an internal temperature of 145° F; if a thermometer isn't available, you'll know it's done when the flesh is opaque (milky white) and fillets flake easily with a fork.
  • Clams, mussels and oysters are cooked when their shells open; throw away any that don't.

Benefits of fish during pregnancy

The good news (at least for moms who enjoy seafood) is that fish really does offer big benefits for both pregnant women and their developing babies. Fish:

  • Supports fetal growth. Fish is a first-rate source of lean protein, an essential amino acid that helps create all of baby's cells — from skin and muscle to hair and bones.
  • Is good for baby's brain. Fattier varieties of fish in particular, like salmon, are a source of the omega-3 fatty acid DHA, which has been shown to boost baby brain power. It's more important than ever in the third trimester, when your baby's brain growth is fast and furious.
  • Boosts your memory. Speaking of boosted brain power, getting enough omega-3s may also improve your memory — especially helpful when you're battling a case of pregnancy brain.
  • Improves your mood: An adequate intake of omega-3 fatty acids and especially DHA has been shown to decrease your risk of depression during pregnancy as well as postpartum depression.
  • Supports your heart. A diet rich in fish may lower your risk of cardiac disease by reducing blood clotting and levels of triglycerides (blood fat) as well as lowering blood pressure if you have preexisting hypertension.
  • May reduce risk of preterm birth. Scientists have observed that rates of preterm birth are lower in areas with a high fish intake — and some studies have indeed linked adequate omega 3 intake (whether through fish or supplements) to a lower risk of preterm birth.

From the What to Expect editorial team and Heidi Murkoff, author ofWhat to Expect When You're Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

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What Is the Healthiest Fish to Eat When Pregnant

Source: https://www.whattoexpect.com/pregnancy/diet/eating-fish-during-pregnancy/