Oh Fish!

Hold Your Horses!

Let’s talk about the type of fish you should and should not consume during pregnancy and lactation. First, it is important to note that fish can contain mercury which in high amounts can be harmful to you and your unborn baby. I hate to be the bearer of bad news, but you are going to have to skip the marlin or wild tuna as it contains the highest amount of mercury. The following list is a list of fish you must avoid due to high levels of mercury according to the FDA.gov:

www.FDA.gov/fishadvice

King mackerel
Marlin
Orange Roughy
Shark
Swordfish
Tilefish
Tuna, bigeye

Why Eat Fish During Pregnancy?

Fish contains vital nutrients necessary for the brain and spinal cord development and helps to support a healthy immune system. According to FDA research findings, consuming fish during pregnancy can also support the baby’s cognitive development. Your selection of fish should only come from the best sources thus trying to avoid discounted fish sources. It is also well known that consuming moderate levels of fish can have cardiovascular benefits which will be very important throughout your and postpartum. Furthermore, moderate levels of fish consumption during pregnancy can support the cardiovascular development of the baby. The following benefits are just a few key benefits of fish consumption during pregnancy and lactation:

Iron
Omega-3 (DHA and EPA) and Omega 6
Iodine (during pregnancy)
Choline (also supports the spinal cord development)
Protein
Vitamin B-12, vitamin D
Selenium

What Kind of Fish Should You Eat?

Now that we know what type of fish to avoid, let’s talk about what type of fish you should be eating for you and your little bundle of joy. Remember to incorporate other healthy fruits, vegetables, nuts, and legumes into your diet. Making sure you are getting enough nutrients from the various categories will be key to optimizing your health during pregnancy. If you are not yet pregnant and are trying to conceive, health optimization will also be just as important in preparing your body for a healthy pregnancy.

Finally, let us get to the long-awaited list of what fish you can eat. The following list is only the most known and available fish, please visit www.fda/fishadvice for the complete list: *fish should come from a clean market or specialized market*