Why should you eat fish if you're pregnant?

Fish is a key food in a healthy diet. It is a source of high biological value protein, These are key during pregnancy and breastfeeding, as protein requirements are increased during this stage of life. We can differentiate between two types of fish based on their fat content, including the whitefish and the blue fish.

Fatty fish, also known as blue fish, are rich in omega-3 fatty acids, Carbohydrates are a type of fat essential for our bodies, especially during pregnancy. These fatty acids have an important protective effect against heart disease and play a vital role in the development of the baby's brain, nervous system, and vision, both before and after birth. To maximize their benefits, You should eat at least three portions of fish or seafood per week, one of them being oily fish., both during pregnancy and while breastfeeding. Some tips To ensure the recommended weekly intake of fish, include adding frozen fish to your shopping list, which does not lose its nutritional properties, and seafood, including canned seafood.

5 recommendations for eating the right fish during pregnancy

Despite the benefits of eating fish during pregnancy, safety considerations should be taken into account to ensure you can enjoy its nutritional value safely. Follow these basic recommendations: 

1. Eat up to two servings per week., mainly from whitefish, I seafood, like the cod, hake, clams, oysters, whiting, mussels, sole, squid, freshwater trout, and other white fish. All of them have a low mercury content and are rich in high-biological-value proteins, the intake of which is key at this stage of life. Furthermore, fish protein is highly digestible, meaning that a large proportion of the protein ingested is absorbed in the intestines. Fish, especially the seafood, It is a source of minerals, especially calcium, phosphorus and iron, as well as being rich in vitamin B12.

2. CConsume oily fish once a week., Prioritizing smaller fish, such as anchovies, whitebait, sardines, or salmon. As mentioned, these are high in omega-3 fatty acids, and their consumption should be ensured, as omega-3 intake is essential for proper fetal development. Therefore, one serving of fish per week is safe, since the benefits associated with its consumption outweigh the potential risk associated with mercury exposure. 
3. Avoid large, oily fish, which are not recommended during the [period/phase/etc.] due to their high mercury content. gestation and breastfeeding. This metal has been linked to birth defects, which is why it's important to limit your exposure while your baby is developing. Generally, fish with higher mercury content are predatory fish, meaning larger fish. These fish are the swordfish, mackerel, shark, grouper, tilefish and fresh tuna.
4. Limit to one serving per week the consumption of sea bass, eel, halibut, lobster, monkfish, black cod, ray, snapper or canned albacore tuna. These fish also have a high mercury content. Pay attention to warnings from the relevant authorities regarding fish obtained in local waters.
5. Avoid raw fish, Sushi or other preparations with raw fish (sashimi, ceviche, tartar, carpaccio, refrigerated smoked or marinated fish, etc.), because it carries a high biological risk.

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References:

1. Spanish Agency for Food Safety and Nutrition (AESAN). Ministry of Consumer Affairs, Government of Spain. https://www.aesan.gob.es/AECOSAN/web/para_el_consumidor/ampliacion/alimentacion_segura_embarazo.htm#:~:text=Come%20pescado%203%2D4%20veces,de%208%20a%2010%20vasos).
2. Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/
3. Zhao R, Gao Q, Wang S, Yang X, Hao L. The effect of maternal seafood consumption on perinatal outcomes: a systematic review and dose-response meta-analysis. Crit Rev Food Sci Nutr. 2021;61(21):3504-3517.
4. Cohen JT, Bellinger DC, Shaywitz BA. A quantitative analysis of prenatal methyl mercury exposure and cognitive development. Am J Prev Med. 2005 Nov;29(4):353-65.