At one time, it was common thought that pregnant women should not eat fish because of the risk of mercury poisoning. In adults, the mercury that is present in all fish does not pose a threat. In unborn babies and young children however, high levels of mercury can harm their developing nervous systems.
Eating fish with low levels of mercury though can be very beneficial for mother and child. In fact, the U.S. Food and Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) concluded that the nutritional benefits of eating lower-mercury fish outweigh the potential risks of consuming mercury. Lower-mercury fish are great food options for pregnant women because they provide needed protein; iron, which supports a healthy blood supply; and omega-3 fatty acids, which help reduce inflammation and promote healthy brain development in babies.
What to Eat
It is recommended that pregnant women eat a variety of fish so they can minimize their risk of mercury exposure and get a range of nutritional benefits. The recommended amount for consumption is:
- Up to 12 ounces per week of tilapia, cod, salmon, crab, shrimp, sardines, canned light tuna, pollock, or catfish
- Up to six ounces per week of albacore or "white" tuna
Also, it is important to note that when determining what canned fish to buy, choose fish canned in water not oil. Fish canned in oil tend to have slightly larger amounts of mercury.
What Not to Eat
Though lower-mercury fish are fine to eat in moderation, higher-mercury fish should be avoided during pregnancy and breastfeeding. The higher-mercury fish to avoid are deep-sea fish or predatory fish including:
- Shark
- Swordfish
- King Mackerel
- Tilefish