I always seem to crave what I can't have, like lately ALL I want is sushi- which is a big no-no while preggo.
However, I do love salmon, as you can tell I talk about it a lot lately...
Anyways, I had some questions about fish, because I knew pregnant women should be getting lots of the omega 3 fatty acids needed for brain development, however I had heard warnings about mercury.
I was able to find
this article on babycenter.com that gives great information on how much fish you should have.
Its lengthy... but highly informative.
Should I eat fish while I'm pregnant?
Many pregnant women struggle with this question.
Even if you don't care for seafood, you've probably heard that fish is a major source of omega-3 fatty acids, which are critical for your baby's brain and eye development. It's also low in saturated fat and high in protein, vitamin D, and other nutrients that are crucial for a developing baby and a healthy pregnancy.
On the other hand, you've probably also heard that some types of fish contain contaminants such as mercury. In high doses, this metal is harmful to a baby's developing brain and nervous system.
Most experts agree that pregnant women should eat some fish. But it can be hard to figure out which ones are safe and how much to eat.
Below, we offer some guidelines to help you limit your exposure to mercury while getting the nutrients you and your baby need.
How does mercury get into fish?
Mercury is everywhere, even in the air we breathe. (One major source is coal-fired power plants.) When it settles into water, bacteria convert it into a form called methylmercury. Fish absorb methylmercury from the water they swim in and the food they eat. Methylmercury binds tightly to the proteins in fish muscle and remains there even after the fish is cooked.
Almost all fish and shellfish contain some mercury, but large predator fish accumulate the most. That's because predator fish eat other fish – fish that have absorbed mercury themselves. And the bigger the predator fish, the more fish it eats. Larger fish also tend to live longer than smaller fish, so there's simply more time for mercury to build up in their bodies.
What could happen if I eat fish that's high in mercury while I'm pregnant?
Your body easily absorbs methylmercury from fish – and when you're pregnant, methylmercury crosses the placenta.
Studies show that exposure to high concentrations of methylmercury during pregnancy can impair a baby's growing brain and nervous system. The results may be mild or severe. According to the Environmental Protection Agency (EPA), cognitive skills (like memory and attention), language, motor skills, and vision may be affected.
Women who are pregnant, thinking of becoming pregnant, or nursing – and their babies and young children – are most vulnerable to high levels of mercury.
Experts disagree about exactly how much mercury is harmful. Some assert that only very high doses – amounts that would be hard to get from a normal diet – are a problem. They argue that the EPA builds a tenfold safety factor into its acceptable limit for mercury, meaning you'd have to eat ten times that much for it to be harmful.
Others say even small amounts of fish that are known to contain high levels of mercury can be harmful and are too risky for pregnant women and young children.
Why not just stop eating fish?
Fish is too good a nutritional choice – especially during pregnancy – to give up, and most experts agree that the benefits of eating fish usually outweigh the risks.
"It's not necessary – or even possible – to avoid all exposure to mercury. There are low amounts that are not harmful," says Charles Santerre, professor of food toxicology at Purdue University and an expert on contaminants in fish. "If a woman stops eating fish to avoid mercury, her baby may miss out on the healthy nutrients that fish provides."
Ironically, it's your baby's developing brain that benefits most from the healthy fatty acids found in fish.
In one large, long-term Danish study, children whose mothers ate the most fish during pregnancy (an average of 14 ounces a week) had better motor and cognitive skills at 6 months and at 18 months than those whose mothers ate little fish. And those whose mothers ate the least fish had the lowest developmental scores.
Some studies also show that eating fish during pregnancy may help prevent preterm birth and low-birth-weight babies.
Which fish are highest in mercury?
In 2004 the U.S. Food and Drug Administration (FDA) and the EPA released a joint advisory on mercury in fish. In it, they identified four types of fish that women of childbearing age and young children should not eat because they contain high levels of mercury: shark, swordfish, king mackerel, and tilefish.
Other experts and advocacy groups would like to expand this list. Purdue toxicologist Santerre recommends that you also avoid eating all fresh or frozen tuna, striped bass, bluefish, Chilean sea bass, golden snapper, marlin, orange roughy, amberjack, Crevalle jack, Spanish mackerel from the Gulf of Mexico, and walleye from the Great Lakes.
So which fish can I eat?
Different groups have different opinions. The FDA/EPA advisory says it's okay to eat up to 12 ounces (two servings) a week of any fish and shellfish, other than the four you shouldn't eat at all: shark, swordfish, king mackerel, and tilefish. (See special restrictions on canned tuna below.)
Other experts take a more cautious approach, pointing out that the FDA doesn't take into account that a woman may already have mercury in her body before she becomes pregnant. In fact, the U.S. Centers for Disease Control and Prevention (CDC) reports that 10 percent of American women of childbearing age have mercury levels that are potentially unsafe for a developing fetus.
Santerre's group at Purdue publishes a handy wallet card that tells you where most commercial fish falls on the mercury contamination scale and how much of each it's safe to eat.
The card highlights six fish that are both low in mercury and high in healthy fats: herring, mackerel (Atlantic, jack, chub), rainbow trout (farm raised), salmon (wild or farm raised), sardines, and whitefish.
The Natural Resources Defense Council (NRDC) provides a reference card based on data from the FDA and EPA. It also notes which fish are endangered or caught using environmentally destructive methods.
What's the deal with canned tuna?
The FDA recommends that pregnant women eat no more than 12 ounces a week of canned "chunk light" tuna and no more than 6 ounces a week of canned "solid white" or albacore tuna. That's because albacore tuna comes from large fish that tend to contain more mercury.
On the other hand, some advocacy groups recommend that pregnant women and women of childbearing age avoid canned tuna. Here's why: Chunk light tuna is generally considered lower in mercury because it often comes from skipjack, a smaller type of tuna. But sometimes yellowfin tuna, a larger fish, is used for chunk light, so you can't be sure what you're getting unless the label clearly spells out the contents.
Although light tuna isn't a good source of omega-3s, white tuna is, and both kinds have plenty of nutritional value. So it's worth adding them to your diet every once in a while, especially if it's the only fish you eat.
What about fish that we catch ourselves in local waters?
It depends on how safe the water is in your lake, river, or coastal area. You'll want to check your local advisories (usually indicated on signposts). They'll tell you which fish to avoid in your area.
If you don't find an advisory for the fish that's been caught, the EPA recommends limiting your intake of it to 6 ounces per week and not eating any other fish that week. Other experts recommend that you not eat a fish if you can't determine that it's safe.
For links to safe eating guidelines for locally caught fish, check the EPA website.
What can I eat, other than fish, to get my omega-3s?
Other food sources for omega-3s include flaxseed and flaxseed oil, walnuts, dark green leafy vegetables, kidney and pinto beans, winter squash, canola oil, broccoli, cauliflower, and papaya.
Many foods are now fortified with omega-3s. Check the labels of eggs, milk, soy beverages, juices, yogurts, breads, cereals, and margarines. They're even in some candy bars and nutrition bars.
But most food that contains omega-3s (including food that's fortified) doesn't contain all three of the fatty acids: ALA, EPA, and DHA. And all three are important for you and your developing baby.
Fish sources provide EPA and DHA, and plant food provides ALA. Your body does convert some ALA into EPA, but it's not very efficient at making DHA. That's why many experts believe that you can't get all the omega-3s you need from plant food. As for fortified food, you'll need to read the label carefully to determine which omega-3s it contains and in what quantities.
What about fish oil supplements?
To cover your bases, especially if you don't eat fish, you might choose to take an omega-3 supplement. Fish oil supplements provide EPA and DHA and are virtually free of methylmercury. (Supplement manufacturers use fish that are lower on the food chain and may also distill the oil to remove contaminants.)
If you're a vegetarian, you can rely on plant-based food to provide ALA for conversion to EPA. And you can take algae-derived supplements that use a special fermentation process to provide DHA.
How much of each fatty acid should you get? The Institute of Medicine (the group that sets the recommended daily intake levels for nutrients) recommends that pregnant women get 1,400 milligrams (mg) of ALA a day. (They recommend 1,300 mg per day for women who are breastfeeding.) They have not set recommended levels for EPA or DHA.
But you can't always tell from a supplement label exactly what you're getting. So ask your healthcare provider about the types of supplements available and the amounts that would be suitable for you, based on your diet and other supplements you take. (Some prenatal vitamins contain DHA.)
How can I tell whether I have high levels of mercury in my body?
There are tests that can detect the mercury level in your blood or in a hair sample, but they aren't routinely recommended. If you're concerned, talk with your healthcare provider about the best course of action. And pay particular attention at the fish counter.
The NRDC's Mercury Calculator can help you determine whether you're getting too much mercury from the fish you're eating.
How do you feel after reading that?
Do you already incorporate fish regularly into your diet?
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