Almost all fish contain small amounts of mercury. In high quantities, however, mercury is a neurotoxin—which is why certain kinds of high-mercury fish should be avoided while pregnant or breastfeeding, as the mercury can be harmful to the child’s development.
While it’s tempting to avoid fish altogether, it can provide plenty of benefits for you and your growing baby. Fish is high in protein, low in fat and contains omega-3 fatty acids, which provide a number of health benefits, including:
- Cell growth
- Baby’s brain development and mom’s memory
- Decreased risk of depression during and post-pregnancy
- Lower risk of heart disease
- Reduced risk of preterm birth
While pregnant or breastfeeding, do not eat tilefish from the Gulf of Mexico, swordfish, shark or king mackerel. You should also avoid eating fish from contaminated waters, so make sure you know the source of any fresh-caught fish. Although safe from mercury, raw fish products—such as sushi and sashimi—can put you at risk for food-borne illnesses.
The Environmental Protection Agency (EPA) recommends you limit consumption to 8 to 12 ounces of low-mercury fish every week. This amounts to two to three servings. Many of the most commonly consumed fish are safe to eat during pregnancy, including:
- Ocean perch
- Wild salmon