Is Seafood Safe During Pregnancy?
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I’ve been avoiding seafood for the first half of this pregnancy, just assuming that fish is a “no-no” for pregnant women… How wrong was I?
After reading up on the topic, I’ve learned that specific amounts of certain types of seafood are actually recommended during pregnancy. The FDA and EPA have established these guidelines:
- Avoid large, predatory fish such as shark and swordfish, as they eat smaller fish and live longer, accumulating more mercury, which is what needs to be avoided during pregnancy.
- Eat up to 12 oz. per week of fish which are low in mercury, including shrimp, salmon and light tuna.
- Lighter tuna has less mercury than albacore tuna, so limit your intake to 6 oz. per week.
- Before eating fish caught by family or other non-commercial seafood, check with your local health department or EPA to be sure the water it came from is safe.
Why is fish considered to be an important part of a woman’s diet during pregnancy? Experts tell us that the long-chain omega-3 fatty acids found in fish, especially DHA, are essential for fetal brain development. There has been a recent influx of foods with added omega-3’s. If during pregnancy you opt to add these foods to your diet, be sure that they contain DHA or EPA, or even better-a combination of the two. Walnuts, flax seed, grapeseed oil and enhanced eggs are examples of other foods which contain DHA.
So there’s no need for you pregnant ladies to give up seafood; just follow a few guidelines and enjoy!
Katie says...
Thank you for such an extensive and well researched post on mercury in seafood. It’s impossible to ignore the health benefits of fish. When consumed in moderation, they are a lean source of protein and full of heart-healthy Omega-3 fatty acids. Not all species of fish are the same, however, and due to the continued presence of mercury in our environment, it is necessary to be wary of the kinds of fish we consume. This is especially true for children and women thinking of having kids, since they are much more vulnerable to methylmercury accumulation. According to the FDA and the EPA, women of childbearing age and children should avoid eating shark, swordfish, king mackerel, and tilefish completely. These fish tend to have the highest levels of mercury.
Unfortunately, most people don’t get the FDA advice where it’s most needed: in the grocery store. Oceana, an international marine conservation organization, has published the Green List, a tool consumers can use to go to grocery stores that post the advice. Grocers like Trader Joe’s, Safeway, and Whole Foods readily post the advice at seafood counters, earning them all a spot on the Green List. Meanwhile, others like Costco, Kroger and A&P do not, which lands them in the Red List. For more information, please visit our mercury web page.