When it comes to nourishing an unborn child, pregnant women strive to consume all the correct nutrients, but sometimes the foods that are deemed the most beneficial can also contain hidden dangers. Fish is one such food that provides essential omega-3 fatty acids, which are crucial for brain health and development. However, not all fish are considered equal, and some are too high in mercury to be safe for consumption by expecting mothers.
Mercury poses a major risk to pregnant women as excessive exposure to this toxic compound can damage the brain and the nervous system, particularly in developing fetuses. High-mercury fish consumption can also cause harmful effects in both children and adults. High-mercury fish can cause motor coordination issues, speech problems, sleep disturbances, difficulty walking, and prickly sensations.
According to a report by Consumer Reports, an effective way to minimize mercury exposure is to avoid eating certain fish species, such as tuna whose mercury content is alarmingly high. Tuna is the second most commonly eaten seafood in the U.S., and this is quite concerning since its mercury levels are relatively high. Tuna intake alone can account for around 28 percent of our mercury exposure. Researchers recommend that pregnant and nursing mothers avoid consuming tuna and instead select other fish species that are low in mercury.
When it comes to avoiding high-mercury fish, understanding the levels of mercury in various fish species can help you make healthier choices. For example, a six-ounce portion of salmon contains only four micrograms of mercury, while the same serving size of canned albacore tuna has 60 micrograms. There are other fish species, like swordfish, that contain even more mercury — a six-ounce serving contains 170 micrograms.
To ensure safe consumption, pregnant women and nursing mothers should select fish species low in mercury. The safest options, according to Consumer Reports, include shrimp, oysters, wild and Alaskan salmon, squid, tilapia, scallops, and sardines. Meanwhile, the top fish species to avoid as they are highest in mercury content are swordfish, shark, king mackerel, gulf tilefish, marlin, and orange roughy.
While tuna is not the fish with the highest mercury content, it is still not recommended for pregnant women and nursing mothers due to inconsistencies in mercury levels found in tuna. By avoiding or limiting the consumption of these types of fish and selecting the healthier alternatives, expecting mothers can ensure the safety and well-being of both themselves and their unborn child.
As a consumer, it’s essential to be aware of potential risks and to make well-informed decisions when planning a balanced diet, especially during pregnancy. By making these small adjustments in our eating habits, both pregnant women and the general population can protect their health and enjoy the benefits of consuming fish without exposing themselves to high levels of mercury.
For more information on mercury in fish and safe seafood consumption during pregnancy, refer to guidelines and recommendations provided by reputable health organizations such as the FDA, EPA, and American Pregnancy Association.
