Pregnancy: choosing the right fish

2023 Author: Anita Thornton | [email protected]. Last modified: 2023-11-27 18:44

Fish have a lot to offer the fetus: the fatty acids they contain play an important role in the development of the baby's brain and vision.

But although it is recommended to eat it 2 to 3 times a week, pregnant women must carefully choose the fish they will put on their plate…

A treasure from the sea for the unborn

Fish and seafood provide several beneficial nutrients during pregnancy: high quality protein, essential fatty acids and iron. The type of fatty acids they contain promote the proper neurological and visual development of the fetus. Fish should therefore be on the pregnant woman's menu 2 to 3 times a week.

Mercury rising

However, almost all fish and seafood contain traces of mercury. Frequent consumption of fish rich in mercury leads, in the long term, to an accumulation of this contaminant in the blood. And although it is naturally rejected by the body, its elimination can take more than a year! High levels of mercury during pregnancy can damage the brain of the fetus and lead to problemssevere neurological. The risks associated with mercury depend on the amount of fish and seafood you eat and the amounts of mercury found in the different species of fish in your diet.

A few tips for enjoying the benefits of fish while avoiding the dangers associated with mercury:

• Do not eat fish with high levels of mercury: shark, fresh or frozen tuna, swordfish, mackerel, bass and walleye.
• Eat 2-3 meals (about 360g total) of low-mercury fish each week: shrimp, canned light tuna, flounder, salmon, trout, and pollock.
• Check, using the Guide to Consumption of freshwater sport fish or the competent authorities in your province, the quantity and varieties of game fish sport that you can consume without risk.
• Avoid eating the skin and fat that covers the abdomen of fish, since this is where some of the contaminants are concentrated.