Can You Eat Fish During Pregnancy? A Complete Guide

Eating nutritious foods is especially important during pregnancy to nourish both mother and baby. Fish and other seafood can be excellent additions to the diet of an expectant mom. However, some types of fish pose health risks, while others offer amazing benefits. This complete guide covers everything you need to know about eating fish if you’re pregnant or trying to conceive.

Why Eat Fish During Pregnancy

Fish and shellfish provide a powerhouse combo of lean protein, essential omega-3 fatty acids, and key micronutrients that support both neurological and overall development for babies in utero. The benefits of seafood consumption during pregnancy includes:

Enhanced Brain Development: The two omega-3 fatty acids found abundantly in seafood—EPA and DHA—have been shown through significant research to aid fetal brain, nerve and vision development when consumed by mothers. Infants whose mothers ate fish during pregnancy have demonstrated better cognitive function in areas like communication, motor skills and social development. Some studies show improved IQ test scores as well.

Prevention of Preterm Birth: Multiple studies correlate eating fish during pregnancy with lower risk of premature delivery. Two analyses showed connected eating at least 3 servings of omega-3 rich fish weekly with a staggering 42-50% drop in likelihood of early labor. The anti-inflammatory power of fish fats may help stop pathways that trigger early contractions and birth.

Better Sleep: Preliminary research indicates mothers who consume more omega-3 rich fish report better sleep quality during pregnancy. Since sound rest is essential during a taxing time like pregnancy but often elusive, fish’s potential to boost maternal sleep could have a wide range of health benefits.

Healthy Weight for Baby: Studies show that mothers who ate fish or took fish oil supplements during pregnancy had, on average, slightly heavier babies in a healthy weight range compared to non-fish eaters. While the average difference amounts to just a couple of ounces, lower birth weight infants face higher risks for complications.

Enhanced Immunity: Multiple studies confirm fish’s ability to boost immune response in adults, while others show positive impacts of prenatal fish intake on infant immune function as well. This may lower risk for illness during a vulnerable infancy stage.

Clearly, seafood delivers some major perks during pregnancy. But what about concerns over toxins like mercury that accumulate in certain fish?

Mercury and Other Possible Fish-Related Risks

Here are the primary worries involving fish consumption during pregnancy:

Mercury: This heavy metal accumulates in the tissues of fish over their life spans – generally longer living, larger fish like tuna have higher levels. Too much methylmercury (organic mercury) consumption during pregnancy correlated with impaired neurological development in babies according to research.

PCBs and Other Environmental Toxins: The waters some fish inhabit also contain industrial pollutant compounds called PCBs which build up in fats. These chemicals can be transferred to humans eating contaminated seafood. Research ties high exposure to potential issues with babies’ early cognitive test scores.

Parasites: Raw fish dishes like sushi, sashimi, ceviche or undercooked salmon have some risk of parasitic infections which can be especially concerning during pregnancy. Freezing or cooking fish first kills any parasites.

Bacteria: As with any animal proteins, improperly handled seafood brings the possibility of contamination with harmful bacteria like salmonella, listeria or E. coli – germs that can hit harder when you’re expecting.

Allergies: Some pregnant women discover new onset allergies to fish and shellfish during pregnancy – likely connected to the immune system shifts happening in the body. Anaphylactic reactions to new allergen sensitivities could pose pregnancy complications.

So how do you balance out getting fish’s benefits without the worries? The solution lies in choosing sustainable, toxin-free fish options and preparing seafood properly.

Which Fish Are Safe or Unsafe in Pregnancy?

To help pregnant women make educated choices at the fish counter, health organizations suggest dividing seafood into recommended vs problematic categories:

Best Fish Options in Pregnancy

These fish are rated highest in healthy omega-3s, protein and other nutrients while being lowest in mercury levels. They make the safest, most nutritious picks during pregnancy:

Salmon: Rich in inflammation-dampening omega-3s that are great for mom and baby alike, salmon is one of the most recommended fish for expecting women. Choosing wild-caught Alaskan salmon offers higher nutrient levels with lower environmental toxin risks due to Alaska’s pristine waters. Canned salmon also provides an easy, affordable option.

Sardines: These tiny, quick to reproduce fish have almost no time to accumulate heavy metals, but manage to pack one of seafood’s highest omega-3 punch along with iron, niacin, vitamin B12, selenium and more. Their soft bones also provide pregnancy powerhouse calcium. Choose skinless, boneless canned or fresh sardines.

Shrimp: Providing lean protein minus high mercury levels, shrimp makes a safe and versatile protein addition to the diets of pregnant women. Opt for wild-caught or sustainably farmed shrimp when possible.

Atlantic Mackerel: Another small, short-lived fatty fish that delivers substantial omega-3s and other nutrients with little mercury risk. Grilling or smoking this flavorful fish locks in moisture while offering delicious results.

Oysters: Considered one of the most nutrient-dense seafood options, these mollusks serve up zinc, iron, vitamin B12, copper and manganese along with some omega-3s. Zinc assists proper cell division and growth during pregnancy while iron prevents maternal anemia. Stay mom and baby safe by only eating fully cooked oysters.

Trout: A freshwater cousin to salmon, trout also provides quality protein, anti-inflammatory fats and key minerals like potassium, selenium and vitamin B12 with minimal contaminant risk. Opt for stream-caught over farmed trout.

Herring: These forage schooling fish contain generous omega-3 fat levels to benefit fetal brain and eye advancement with very low odds of absorbing significant mercury or other pollutants. Pickled, smoked or salted herring on toast points or a bagel makes a traditional European snack pregnant women can still enjoy.

Anchovies: While packed in oil or salt, anchovies do deliver niacin, iron, potassium and magnesium along with some heart-healthy fats. Their tiny size and average two year lifespan keeps heavy metal accumulation low. Use this aggressively flavored fish to add instant savory umami to salads, pizzas and more.

Pollock: Member of the lean, mild whitefish family, pollock nets pregnant women an excellent source of muscle-building protein along with vitamins B6 and B12, potassium and selenium without high mercury deposits. Its convenience as freeze-dried fish sticks or filets keeps kitchen prep fast too.

In addition to the seafood in this list, canned light tuna (see mercury cautions around albacore tuna below) as well as most shellfish like scallops, clams and mussels also rate as pregnancy superfood contenders for their stellar nutrition profile compared to toxin load.

Fish to Limit or Avoid During Pregnancy

On the flip side, these fish received low marks for either providing less nutritional value, having higher potential for environmental toxins, or in most cases both. They should be limited or avoided entirely during pregnancy:

Swordfish: This popular steak-like fish unfortunately sits right at the top of seafood high for mercury content. Although swordfish offers some B vitamins and selenium, its hefty contamination levels mean pregnant women should take a hard pass.

Shark: Slow growing apex predator fish like most shark species undergo bioaccumlation of alarmingly high mercury as well as other toxins over their lengthy life spans from consuming contaminated prey. To protect a developing baby’s neurological health, shark of any kind rates completely off limits.

King Mackerel: Another longer living fish predator, this popular firm-fleshed fish unfortunately soaks up heavy amounts of mercury by feasting on smaller contaminated sea creatures over time. Consumption by pregnant women (and children) merits a seafood hazard warning.

Tilefish (Golden Bass or Golden Snapper): Dwelling in the deep sea trenches where industrial pollution tends to concentrate, golden tilefish tops charts for retaining the highest mercury levels and other concerning compounds like PCBs. Tilefish ranks unsafe for moms-to-be.

Orange Roughy: This mysteriously named “slimehead” fish lives an incredibly long 150 years while lurking close to underwater vents and extinction. But its lengthy lifespan also gives orange roughy ample opportunity to amass substantial mercury burden. This slow reproducer remains seriously at risk from overfishing as well which makes it a poor sustainability pick.

Bigeye and Ahi Tuna While canned skipjack tuna gets a green light during pregnancy, longer living albacore (white) and yellowfin or bigeye tuna should stay limited due to much higher mercury residue potential. The FDA suggests no more than 6 ounces a week of albacore, but bigger species like bluefin and bigeye or Ahi pose even more contamination risk from rampant overfishing and pollution and deserve full avoidance.

Any locally caught fish in lakes/rivers with posted advisory warnings related to toxins like mercury, PCBs or other contaminants. Heed any local fish consumption warnings in your area related to water pollution notices for rivers, lakes or bays near industrial development or agricultural runoff. Those fisheries likely undergone testing to reveal contamination levels unsafe for pregnant women and children.

To sum it up: Target smaller, low food chain fish more abundant through sustainable fishing while limiting or avoiding longer living big fish predators higher up the aquatic food web.

How Much Fish Can You Eat While Pregnant?

While seafood offers fantastic benefits for expecting mothers and babies, both the FDA and EPA provide guidance around the safe recommended intake levels as well:

• Pregnant women may consumer 2-3 weekly servings (8-12 ounces total) of low mercury fish. This equals about 250mg combined EPA/DHA omega-3s.
• Limit white or albacore tuna to only 6 ounces weekly due to its elevated mercury load.
• Avoid high mercury fish altogether like swordfish, shark, tilefish, king mackerel.
• Check any local fish advisories for the lakes, rivers or bays where you may fish recreationally and follow guidance or limitations provided.

These scientifically validated recommendations allow enjoying seafood’s benefits while controlling risks from contaminants that can accumulate over some fish’s longer lifespans.

Of course, speak to your doctor about any concerns over environmental toxins or potential medication interactions if adding more low mercury fish to your expectant eating regime. Track the types and approximate serving sizes of fish you eat weekly as well to ensure you stay within advised limits.

Tips for Safely Eating Fish During Pregnancy

Beyond picking low risk sustainable seafood options, following these simple preparation and handling rules helps protect pregnant women and babies from any theoretical risks related to bacteria, parasites or other foodborne issues:

• Cook seafood thoroughly to safe internal temperatures. Fish fillets, shrimp and lobster should reach 145°F while scallops, tuna and salmon show done at medium rare 120°F. Investing in a kitchen thermometer takes the guesswork out.
• Buy fish from reputable sellers. Purchase seafood only from recognized supermarkets, fishmongers and seafood counters with high product turnover for maximum freshness.
• Inspect fish first for freshness. Look for clear not cloudy eyes on whole fish while fillets should appear moist with resilient flesh and no dingy discoloration or strong “fishy” odor.
• Store fish correctly. Keep fresh or thawed seafood chilled at 32°-40°F max for just 1-2 days max. Freeze any excess for longer storage.
• Prevent cross contamination. Use separate plates, utensils and cutting boards just for seafood prep to avoid bacteria transfer. Wash all tools and hands thoroughly before and after handling.
• Limit high risk dishes. While thoroughly cooked sushi with cooked varieties like shrimp or surf clam is likely safe, pregnant women are still advised to avoid high risk raw seafood like sashimi or undercooked oysters and salmon.

Building healthy seafood habits during pregnancy means both picking the right sustainable fish options while also handling and preparing fish carefully to avoid any unnecessary exposure to bacteria, viruses or parasites.

Should I Just Take Fish Oil Supplements Instead?

Given all the warnings about which fish rank best or worst in pregnancy, what about just skipping seafood altogether and taking a fish oil supplement instead? Let’s compare the pros and cons of getting omega-3s directly from seafood versus capsule form:

Why Eating Fish Might Still Be Superior

More Complete Nutrition: Fish and shellfish provide a complete package of protein, vitamins, minerals and antioxidants, not just healthy fats. Salmon contains Vitamin D, shrimp offer selenium while oysters pack iron and zinc too.

Better Absorbed: Whole food sources of omega-3s may offer the most bioavailability over synthesized forms. The body recognizes the complex structure and natural ratios of lipids in actual fish more readily.

No Risk of Contaminants: Even the cleanest supplements still undergo processing that could introduce heavy metals or toxins not found in whole foods like fish. Eating brings zero risk of contaminants sometimes found concentrated in processed capsules.

Potential Supplement Benefits

Easy Dosing: Taking an omega-3 supplement requires no prep work and guarantees getting in targeted daily amounts of DHA/EPA if eating fewer fish meals. Capsules provide precise measured potency.

Lower Risk of Allergies: For those with confirmed new seafood allergies during pregnancy, supplements offer similar omega-3 nutrition without the allergen trigger. Few demonstrate reactions to inert oils in capsule form.

Help Fill Nutrient Gaps: If dietary fish intake amounts to less than the recommended weekly servings, quality supplements in addition to some dietary fish make sense to help fill omega-3 shortfalls.

Outside of seafood allergies, research to date indicates eating whole food fish sources likely beats supplements alone for superior nutrient benefits. But combining both whole fish meals twice weekly with daily omega-3 capsules provides the perfect one-two combo for ideal intake.

When choosing supplements, select reputable patented brands validated by testing, and always run options by your doctor first since omega-3s can interact with some medications.

Delicious yet Nutritious Fish Recipes for Pregnant Moms

Consuming seafood while pregnant doesn’t mean boring broiled filets at every meal. Here are some nourishing as well as delicious fish and shellfish recipe ideas the whole family will love:

Cajun Blackened Tilapia or Salmon — Sprinkle mild white fish or salmon filets with Cajun spice mix then sear in a very hot oiled skillet for 1-2 mins per side until lightly blackened. Serve over rice or grains with lemon and veggies.

Shrimp Spring Rolls — Julienne fresh veggies like red pepper, cucumber, avocado and carrot. Blanch shrimp briefly until pink. Soak rice paper rounds to soften then wrap chilled shrimp and crunchy veggie mixture to form fresh, lively spring rolls.

Tuna Avocado Pasta Salad — Flake water packed tuna over pasta shells or spirals. Fold in chunks of fresh avocado, tomato, artichokes, shredded basil and parsley. Dress with olive oil lemon vinaigrette. Chill before serving.

Baked Salmon Cakes — Gently mix flaked cooked salmon filets with chopped spinach, eggs, whole grain breadcrumbs, scallions, Dijon and herbs. Form into patties, refrigerate 30 mins then bake at 425°F until golden, about 12 mins per side.

Seared Scallops & Shrimp with Wilted Spinach— Toss shrimp and sea scallops in olive oil, salt, pepper and cajun seasoning. Cook on hot grill pan, 2 mins per side until done. Quickly wilt baby spinach with garlic in the same pan then serve shellfish over greens.

Thai Coconut Curry Mussels — Sauté aromatic ingredients like lemongrass, ginger and Thai red curry paste briefly in coconut milk. Add mussels to steam until shells open wide, about 5 minutes. Finish with lime juice, chopped cilantro and serve with steamed jasmine rice.

Smoked Trout & Apple Salad — Flake smoked trout over baby spinach leaves, peeled apple slices, candied walnuts, craisins (dried cranberries) and crumbled feta or goat cheese. Make a tangy dressing from Greek yogurt, lemon juice, Dijon and dill. Toss until coated.

Baked Crab Stuffed Salmon— Fold together cooked crab meat, breadcrumbs, lemon zest, scallions, Parmesan and mayo or Greek yogurt. Make a lengthwise pocket cut in a salmon filet then stuff with crab mixture. Bake at 375°F for 20 mins until cooked through.

Vary your pregnancy palate with lighter pescatarian options like grilled shrimp skewers over salad or go bold with spicy calamari stir fry. Just stay within the recommended fish limits for moms-to-be.

Key Takeaways on Fish Consumption During Pregnancy

Below summarizes the most important advice points to safely enjoy fish and seafood’s nutritional gifts while avoiding contamination concerns when you’re expecting:

• Seafood delivers essential omega-3s, lean protein, iron, iodine that aid your baby’s growth plus brain and eye development.
• Eat 2-3 weekly servings (8-12 ounces total) of low mercury fish like salmon, pollock, anchovies, herring and more.
• Limit high mercury fish like albacore tuna to just 6 ounces weekly, and avoid swordfish, tilefish, shark and king mackerel.
• Check and follow local fishing advisories about contaminated lakes, rivers or bays.
• Cook fish to safe temperatures, store correctly, and prevent cross contamination.
• Balance dietary fish with omega-3 supplements after discussion with your doctor.