Sea fish can be a valuable part of a healthy pregnancy, providing protein, iodine and omega-3 fatty acids that support a baby’s brain and eye development. The key is choosing the right species, since some contain high levels of mercury that can harm a developing nervous system.
Why Sea Fish Matter During Pregnancy
DHA, the omega-3 found in fish, plays an important role in fetal brain growth. Iodine and vitamin D also support healthy development. Most health authorities encourage women to eat fish rather than avoid it completely.
Safe Sea Fish to Enjoy
Low-mercury choices include salmon, sardines, herring, anchovies, haddock, pollock, cod, sole, plaice and mackerel from the Atlantic. Fully cooked shrimp and canned light tuna are also generally considered safe in moderate amounts.
Sea Fish to Avoid
High-mercury species should be avoided or strictly limited. These include shark, swordfish, marlin, king mackerel and tilefish. Bigeye and bluefin tuna should also be eaten rarely, if at all.
Raw and Smoked Fish
Raw fish such as sushi, sashimi and ceviche can carry bacteria and parasites, so it is safer to avoid them during pregnancy. Cold-smoked fish carries a risk of listeria, while thoroughly cooked fish is the safest option.
How Much Should You Eat?
Most guidelines suggest two to three servings of low-mercury fish per week, with one serving being roughly 140 grams. Include one oily variety for omega-3 benefits.
Final Thoughts
Choose varied, well-cooked, low-mercury sea fish and avoid the high-mercury species. Recommendations can differ by country and personal health, so always confirm the right amount with your doctor or midwife.