You may be wondering if  fish is safe to eat during pregnancy. Fish contains vital nutrients such as omega 3 fatty acids, protein, vitamin and minerals such as irons. These nutrients support  fetal, infant and childhood development. However, you may also have heard that some fish contain mercury which when consumed in high amounts can be harmful to the brain and nervous system of the developing baby.
 

How does mercury get into fish ?

 
Mercury is an element which collects in oceans, lakes  and streams. It is turned into methyl mercury in these water bodies. Methyl mercury  is a neurotoxin found in fishes in small amounts.  This toxin binds to the protein  in fish and remains there even after it is cooked. In high quantities, methyl mercury can be toxic to the nervous system.

Almost all fish and shell-fish contain some mercury. However the larger predator fishes accumulate the most. This is because they consume other fishes that have absorbed   mercury themselves. The larger the predator fish, the more fishes it consumes. Larger fishes also tend to live longer than smaller fishes. They therefore have more time to accumulate more mercury.

How much fish should i eat ?

 
It is recommended by the FDA that you eat about 8 to 12 ounces of fish low in mercury per week. This is equal to about 2 to 3 servings of fish per week. It is crucial to choose fish that are low in mercury such as

• salmon
• tilapia
• cod
• tuna ( canned , light)
• cat-fish

Consumption of white albacore tuna should be limited to 6 ounces per week .

What fish should i avoid due to high mercury content?

Due to their high mercury level, pregnant and nursing mothers should avoid these types of fishes.

• tilefish
• swordfish
• shark
• king mackerel

 
If you like to consume fishes from local water bodies such as streams, rivers and lakes , you have to check with the advisories of these water bodies first. If no information is provided , you have to limit consumption for 6 ounces per week. Pregnant women and breastfeeding moms should avoid eating raw fish because they are more susceptible to food borne illness.

Can i just avoid all fishes and take omega 3 fatty acids ?

Even though omega 3 fatty acids supplements are beneficial, you will be missing out on other essential nutrients. The best way is to eat a variety of fish low in mercury in addition to omega 3 fatty acids supplements.
 
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