When it comes to eating healthy during pregnancy, seafood is one of the most highly debated topics. On the one hand, it’s an excellent source of omega-3 fatty acids, which are crucial for fetal brain development. On the other hand, certain types of seafood can be contaminated with harmful substances that can be dangerous for both the mother and the baby. So, what seafood should you avoid when pregnant?
First and foremost, it’s best to avoid high-mercury fish such as swordfish, shark, king mackerel, and tilefish. These types of fish can accumulate high levels of mercury in their tissues, and when eaten in large amounts, it can be toxic to the developing nervous system of the fetus. Additionally, pregnant women should avoid raw or undercooked seafood such as sushi, ceviche, and oysters. These types of seafood can contain harmful bacteria and viruses that can cause foodborne illnesses which can be serious for pregnant women.
Finally, it’s recommended to limit your intake of canned tuna, particularly albacore tuna. While it does contain omega-3 fatty acids, it can also contain higher levels of mercury than other types of fish. As a general rule, pregnant women should consume no more than two servings of low-mercury seafood per week, which includes shrimp, salmon, catfish, and light canned tuna. By being mindful of which seafood to avoid during pregnancy, you can rest assured that you’re doing everything you can to ensure a safe and healthy pregnancy for both you and your baby.
Seafood to Avoid During Pregnancy
Seafood is an excellent source of nutrients for pregnant women. However, not all types of seafood are safe to eat during pregnancy. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that pregnant and breastfeeding women avoid certain types of fish due to their high levels of mercury and polychlorinated biphenyls (PCBs). Mercury is a toxic metal that can harm the developing nervous system of the fetus, while PCBs are harmful environmental contaminants that can affect reproductive and nervous systems.
Types of Fish to Avoid
- Swordfish
- Shark
- King Mackerel
- Tuna (Bigeye, Ahi)
These types of fish are known to have high levels of mercury and should be avoided during pregnancy. The FDA recommends limiting the intake of other types of fish, including tuna (albacore/white tuna), to 6 ounces per week.
Raw Seafood
Raw or undercooked seafood can contain harmful bacteria and viruses that can lead to food poisoning. Pregnant women are more susceptible to infections due to their weakened immune system. Therefore, it is essential to avoid raw or undercooked fish and shellfish, including sushi, sashimi, ceviche, and oysters.
Smoked Seafood
Smoked seafood is not recommended during pregnancy due to the risk of listeria contamination. Listeria can cross the placenta and infect the fetus, leading to miscarriage, stillbirth, or severe illness in the newborn. Smoked seafood, including lox, jerky, and kippers, should be avoided unless it is cooked to an internal temperature of 165°F.
Conclusion
| Type of Seafood | Safe to Eat? |
|---|---|
| Low-mercury fish | Yes, limit to 8-12 ounces per week |
| Tuna (albacore, white tuna) | Yes, limit to 6 ounces per week |
| Swordfish, shark, king mackerel, bigeye, ahi tuna | No, avoid completely |
| Raw or undercooked seafood | No, avoid completely |
| Smoked seafood (unless cooked to 165°F) | No, avoid unless cooked to 165°F |
Although seafood is a nutritious addition to a pregnant woman’s diet, it is essential to be mindful of the types of fish and seafood to avoid during pregnancy. By following these guidelines, pregnant women can safely enjoy the benefits of seafood without putting their health or that of their babies at risk.
High-risk seafood for pregnant women
Seafood is a great source of protein, omega-3 fatty acids, and other nutrients that are essential for a healthy pregnancy. However, not all seafood is safe for pregnant women. Some seafood contains high levels of mercury, which can be harmful to the developing fetus.
- Swordfish: Swordfish is a large predatory fish that can contain high levels of mercury. Pregnant women should avoid eating swordfish to reduce the risk of mercury poisoning.
- Shark: Shark is another predatory fish that can contain high levels of mercury. Pregnant women should avoid eating shark to reduce the risk of mercury poisoning.
- King mackerel: King mackerel is a large fish that can contain high levels of mercury. Pregnant women should avoid eating king mackerel to reduce the risk of mercury poisoning.
In addition to these high-risk seafood options, pregnant women should also be cautious when consuming other types of seafood. Shellfish, such as shrimp, crab, and lobster, are generally safe to eat during pregnancy. However, it is important to ensure that they are properly cooked to reduce the risk of foodborne illness.
Pregnant women should also avoid eating raw or undercooked fish, as it may contain harmful bacteria and parasites. Sushi, sashimi, and ceviche made with raw fish should be avoided during pregnancy.
| High-risk seafood | Why it’s high-risk |
|---|---|
| Swordfish | High in mercury |
| Shark | High in mercury |
| King mackerel | High in mercury |
Overall, pregnant women should be cautious when consuming seafood. Avoiding high-risk seafood, properly cooking shellfish, and avoiding raw or undercooked fish can help reduce the risk of harm to the developing fetus.
Mercury in Fish and Shellfish
When pregnant, it is important to be mindful of the types of seafood consumed as some can have high levels of mercury. Mercury is a naturally occurring heavy metal that can be harmful to the developing nervous system of a fetus and young children.
Consuming too much mercury can lead to developmental delays, brain damage, and other nervous system problems. As a result, the FDA and EPA have recommended that pregnant women, nursing mothers, and young children avoid consuming certain types of fish and shellfish that are known to have higher levels of mercury.
Fish and Shellfish to Avoid During Pregnancy
- Swordfish
- King mackerel
- Tuna (bigeye, ahi, albacore)
These types of fish have high levels of mercury and should be avoided during pregnancy. It is recommended that pregnant women consume no more than 8 to 12 ounces of fish and shellfish per week. To ensure that the fish is safe to eat, it is important to choose varieties that are lower in mercury.
Low-Mercury Fish and Shellfish to Eat During Pregnancy
There are many types of fish and shellfish that are low in mercury and safe to consume during pregnancy. These include:
- Salmon
- Shrimp
- Pollack
- Tilapia
- Catfish
- Cod
These types of fish are low in mercury and can be eaten in moderation during pregnancy. It is important to properly cook the fish to avoid any harmful bacteria or viruses that may be present.
How to Limit Exposure to Mercury During Pregnancy
In addition to choosing low-mercury fish and shellfish, there are other ways to limit exposure to mercury during pregnancy:
- Avoid eating fish caught in local streams, rivers, and lakes
- Avoid consuming canned tuna
- Read labels and choose fish that have been responsibly sourced
- Controlling and reducing exposure to mercury in the environment such as avoiding using skin lightening creams or mercury thermometers.
| Fish Type | Mercury Level (ppm) |
|---|---|
| Salmon (wild and canned) | Low |
| Shrimp | Low |
| Tuna, canned (light) | Low to Moderate |
| Tuna, canned (white, albacore) | Moderate |
| Pollack, catfish | Low |
| Cod | Low |
By being mindful of the types of fish and shellfish consumed and taking steps to limit exposure to mercury, pregnant women can still enjoy the benefits of consuming seafood while keeping their developing fetus safe.
Raw or Partially Cooked Seafood to Avoid
Seafood is generally a healthy and safe food choice during pregnancy due to its high protein and low fat content. However, there are certain types of seafood that pregnant women should steer clear of to avoid ingesting harmful bacteria and parasites that could potentially harm their developing fetus. Among these are raw or partially cooked seafood, which are listed below:
- Sushi and sashimi made with raw fish, such as salmon, tuna, and shellfish like oysters and clams
- Oysters and clams eaten raw or undercooked
- Ceviche or other raw seafood dishes marinated in lemon or lime juice
These raw or partially cooked seafood options increase the risk of bacterial and parasitic infections, such as listeria, salmonella, and toxoplasmosis. Symptoms of these infections can include mild to severe gastrointestinal distress, fever, and dehydration, and they can pose a serious risk to both the mother and the developing fetus.
To avoid these risks, pregnant women should instead opt for cooked versions of their favorite seafood dishes. Cooking seafood to an internal temperature of 145°F and ensuring that the seafood is opaque and firm can eliminate any harmful bacteria or parasites that may be present. Additionally, avoid cross-contamination by keeping raw seafood separate from cooked foods and using separate utensils and cutting boards for each.
| Raw or Partially Cooked Seafood to Avoid | Why to Avoid | Safe Alternatives |
|---|---|---|
| Sushi and sashimi | Risk of listeria and other bacterial infections | Cooked sushi rolls with fully cooked fish or vegetarian options |
| Oysters and clams eaten raw or undercooked | Risk of vibriosis and other bacterial infections | Thoroughly cooked oysters and clams |
| Ceviche or other raw seafood dishes marinated in lemon or lime juice | Risk of listeria and other bacterial infections | Cooked ceviche or other seafood dishes |
In conclusion, pregnant women should avoid consuming raw or partially cooked seafood to prevent harmful infections and ensure a healthy pregnancy. By choosing cooked seafood options and practicing safe food handling techniques, pregnant women can still enjoy the benefits of seafood while minimizing any potential risks.
Seafood with high levels of polychlorinated biphenyls (PCBs)
When it comes to consuming seafood during pregnancy, it is important to be aware of the potential risks associated with certain types of fish. One such risk is the ingestion of polychlorinated biphenyls (PCBs), which are toxic chemicals that can accumulate in certain marine organisms, particularly those at the top of the food chain.
PCBs were once widely used in industrial applications, but their production has since been banned in many countries due to their negative health effects. However, due to their persistence in the environment, they can still be found in the fatty tissues of certain seafood, including:
- Swordfish
- Shark
- King mackerel
- Tilefish
- Bigeye tuna (found in sushi)
Consuming seafood with high levels of PCBs during pregnancy can be harmful to the developing fetus, as these chemicals have been linked to developmental delays, neurological effects, and immune system problems. To minimize the risk of exposure, pregnant women are advised to avoid the aforementioned types of seafood and opt instead for safer alternatives, such as:
- Salmon
- Sardines
- Anchovies
- Cod
- Haddock
It should be noted that while some types of seafood are associated with higher levels of PCBs than others, the overall health benefits of consuming fish during pregnancy outweigh the risks. Therefore, it is recommended that pregnant women consume 2-3 servings of low-mercury fish per week to support fetal and maternal health.
| Seafood Item | PCB Level (parts per billion) | Mercury Level (parts per million) |
|---|---|---|
| Swordfish | 236 | 0.99 |
| Shark | 219 | 0.99 |
| King Mackerel | 78 | 0.73 |
| Tilefish (Gulf of Mexico) | 60 | 0.65 |
| Bigeye Tuna (found in sushi) | above 60* | 0.34 |
*Some studies have shown levels of PCBs in bigeye tuna as high as 195 parts per billion
Seafood with High Levels of Dioxins and Furans
When pregnant, eating seafood can be a healthy choice as it provides essential nutrients for both the mother and the developing fetus. However, some seafood may contain harmful contaminants such as dioxins and furans. These environmental pollutants can accumulate in fatty tissues of fish and can potentially harm the developing fetus and increase the risk of cancer, reproductive and developmental disorders.
- Shark
- Swordfish
- King Mackerel
These fish are known to have high levels of dioxins and furans as they are at the top of the food chain and have a longer lifespan, which allows them to accumulate more toxins. It’s recommended that pregnant women avoid consuming these fish to reduce exposure to harmful contaminants.
Other fish that are lower in the food chain such as salmon, shrimp, and canned light tuna are generally safer options but it’s important to consume them in moderation and choose products that are sustainably sourced and have lower levels of mercury and other toxins.
| Seafood Type | Dioxins and Furans (pg TEQ/g) |
|---|---|
| Shark | Up to 27 |
| Swordfish | Up to 14 |
| King Mackerel | Up to 10 |
It’s recommended that pregnant women and those who are planning to conceive should consult with their healthcare provider or a registered dietitian for personalized nutrition advice that includes safe and healthy seafood options.
Safe seafood options for pregnant women
During pregnancy, it’s important to make sure you’re consuming the right nutrients for your growing baby. Seafood is a great source of protein and omega-3 fatty acids, but certain types of fish can also contain high levels of mercury and other toxins that can be harmful to your developing baby’s nervous system. Here are some safe seafood options for pregnant women:
- Salmon: Salmon is a great source of omega-3 fatty acids, which are important for your baby’s brain and eye development. It’s also low in mercury, making it a safe choice for pregnant women.
- Shrimp: Shrimp is another low-mercury seafood option that’s high in protein and other nutrients. It’s also versatile and easy to prepare.
- Tilapia: Tilapia is a mild-flavored fish that’s low in mercury and high in protein. It’s also relatively affordable, making it a great option for budget-conscious expectant mothers.
Seafood to avoid during pregnancy
While some types of seafood are safe to eat during pregnancy, there are others that you should avoid due to high levels of mercury, pollutants, and other toxins:
- Swordfish: Swordfish is a large predator fish that can contain high levels of mercury. Avoid it during pregnancy to protect your baby’s developing nervous system.
- Shark: Like swordfish, shark is a predator fish that can contain high levels of mercury. It’s best to avoid it during pregnancy.
- Mackerel: Some types of mackerel, such as king mackerel, can contain high levels of mercury and should be avoided during pregnancy. Other types of mackerel, such as Spanish mackerel, are lower in mercury and can be eaten in moderation.
How to safely prepare seafood during pregnancy
When preparing seafood during pregnancy, it’s important to follow safe food handling practices to prevent foodborne illness. Here are some tips:
- Cook seafood to an internal temperature of at least 145°F to kill any harmful bacteria or viruses.
- Avoid eating raw or undercooked seafood, such as sushi, sashimi, ceviche, or carpaccio.
- Thaw frozen seafood in the refrigerator or microwave, not at room temperature, to prevent the growth of harmful bacteria.
Mercury levels in common types of fish
If you’re unsure about the mercury levels in a particular type of fish, consult the following table for guidance:
| Fish | Mercury level |
|---|---|
| Salmon (wild) | Low |
| Shrimp | Low |
| Canned light tuna | Low to moderate |
| Tilapia | Low |
| Catfish | Low |
| Sardines | Low |
| Cod | Low to moderate |
| Haddock | Low to moderate |
| Canned albacore tuna | Moderate |
| Mahi mahi | Moderate |
| Grouper | High |
| Swordfish | High |
| Shark | High |
By following these guidelines, you can safely enjoy the nutritional benefits of seafood during your pregnancy.
FAQs: What Seafood Should You Avoid When Pregnant?
Q: Can I eat sushi while pregnant?
A: It is advisable to avoid raw or undercooked seafood, including sushi, during pregnancy. This is because raw fish may contain harmful bacteria and parasites that can harm your unborn baby.
Q: Can I eat canned tuna during pregnancy?
A: While canned tuna is generally safe to eat during pregnancy, it is best to limit your intake due to its high mercury content. You should also avoid other big, long-living fish like king mackerel, shark, and swordfish.
Q: Can I eat smoked salmon when pregnant?
A: Smoked salmon is not recommended during pregnancy because it may contain harmful bacteria that could make you and your baby sick.
Q: Is it safe to eat raw oysters while pregnant?
A: Raw oysters are not safe to eat during pregnancy as they may contain harmful bacteria and viruses that can cause food poisoning and other health problems.
Q: Can I eat shellfish like shrimp and crab when pregnant?
A: Yes, you can eat shellfish like shrimp and crab during pregnancy as long as they are adequately cooked. You should avoid eating raw or undercooked shellfish like oysters, clams, and mussels altogether.
Q: Can I eat sushi made with cooked fish while pregnant?
A: Yes, you can eat sushi made with cooked fish during pregnancy. Just ensure that the fish is adequately cooked to eliminate any risk of harmful bacteria and parasites.
Q: Can I eat fish caught from local waters during pregnancy?
A: It is advisable to check with local health advisories before consuming fish caught from local waters during pregnancy. This is because some fish from certain locations may contain high levels of mercury and other contaminants.
Thanks for Reading!
We hope this FAQ guide on what seafood to avoid when pregnant has been helpful to you. Remember, it’s always better to be safe than sorry when it comes to the health of you and your baby. If you have any further questions, please feel free to visit our website again in the future.