Fish are high in protein, low in saturated fat and high in many trace minerals. Many species of fish are rich in essential omega-3 fatty acids, including docosahexaenoic acid, which helps foster fetal brain development. Unfortunately, however, some fish can also be contaminated with mercury, meaning that the Federal Drug Administration recommends certain guidelines for fish consumption during pregnancy.
Omega-3 Fatty Acids
Omega-3 fatty acids are a sub-category of heart-healthy unsaturated fats that your body needs in order to remain healthy. In general, omega-3 fatty acids are anti-inflammatory, and help reduce the risk of cardiovascular disease and improve arterial health. Specific omega-3 fatty acids, including docosahexaenoic acid or DHA, serve special roles. DHA is essential to brain health in adults, and is critical to proper brain development in fetuses, notes the March of Dimes. As such, sources of omega-3 fatty acids -- including fish -- are important to your pregnancy diet.
Fish Concerns
Unfortunately, many species of fish -- including species rich in DHA and other omega-3 fatty acids -- are contaminated with mercury. Mercury is a neurotoxin, meaning it can damage the nerves and brain, particularly those of a developing baby. Because the toxin bioaccumulates, meaning it builds up in predators at the top of the food chain, the largest predator fish are the most likely to be contaminated with large quantities of mercury.
FDA Guidelines
The FDA guidelines for fish consumption during pregnancy balance health benefits of consuming fish with risk of consuming too much mercury. They suggest avoiding the most likely contaminated fish species, including mackerel, shark and swordfish. They also suggest limiting the amount of other fish species you eat, including albacore tuna; however, they do recommend that you eat up to 12 ounces per week -- around two meals -- of low-risk fish, for the health benefits.
Best Fish
Some of the best fish for pregnant women include those lowest in mercury and highest in DHA and other omega-3 fatty acids. Wild caught salmon have minimal mercury contamination, and are rich sources of DHA. MayoClinic.com also recommends canned light tuna, which poses a lower mercury threat than albacore tuna or tuna steak. Tuna, like salmon, is high in omega-3 fatty acids. You can also enjoy shrimp and pollock without concern.
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