Can We Eat Seafood When We are Pregnant?

Durying pregnancy, there is a huge list of do's and don'ts that we all have to keep track of.  Sometimes, the information we have can be unclear, misleading or incomplete.  We are left unsure or confused and everyone tells us to ask our doctor, and we do, if we remember.  But in this modern era, most of us want immediate answers or second opinions or just more explanation.  So, we turn to the internet.  I have spent countless hours scouring the internet for answers and opinions on everything since I got pregnant.  Now, I am going to start posting what I have found.  I am just a concerned mom who invested some time in research, though, so don't just trust what I have to say.  I have sited all my sources at the bottom of this article.  Check them out and make sure what I say is correct.

It is absolutely okay to seafood during pregnancy.  In fact, it is beneficial to your baby to eat seafood.  Seafood is high in Omega-3 fatty acids.  Studies show that maintaining a diet that is high in Omega-3 fatty acids during pregnancy can increase your baby’s IQ.¹ So, go ahead and enjoy seafood.  However, there is a risk to eating seafood that we all need to be aware of.  The important thing to know is what type of seafood is okay to eat and in what quantity. 

The primary concern when consuming seafood during pregnancy is mercury.  Mercury is a pollutant produced by coal-fired power plants that has contaminated the oceans and much of the seafood supplies.² In young children and unborn babies, consumption of high amounts of mercury can inhibit brain development resulting in mental retardation, cerebral palsy, learning disabilities or numerous other complications.³ Though this all sounds very scary to new moms, this does not mean that we should swear off all seafood all together.  There are too many health benefits to seafood that our children need. 

Fish that contain the highest levels of mercury are large, predatory fish.  The smaller the fish, the less mercury it will likely contain.  This is because, the smallest fish consume very small amounts of mercury pollutants.  Larger fish eat the smaller fish, and the mercury builds up their systems in larger quantities.  Then, the largest fish eat these fish, concentrating the mercury even further.³  Therefore, as long as you eat smaller fish and you eat fish in moderation, you and your baby can enjoy the benefits of seafood without the risk of mercury poisoning. 

The American Pregnancy Association has a thorough list posted on their website of the mercury levels in various types of seafood.  They outline which types are safest and most dangerous and what quantities are safe to consume.  Some of the fish that should be completely avoided during pregnancy include swordfish, grouper, marlin, and king mackerel.  Some of the safest types of seafood to eat are salmon, freshwater trout, catfish, crab, lobster or shrimp.  The APA suggests limiting these smaller fish to two 6 oz servings a week.⁴ 

You can view the American Pregnancy Association’s complete list here: http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm

Tuna is probably the fish that most pregnant women are concerned about.  Tuna is, typically, a large predatory fish.  The APA suggests limiting tuna consumption to between 3 and 6 servings a month, depending on the type of tuna. The safest type of canned tuna to eat is the type labeled chunk light.⁴  Chunk Light tuna is composed of skipjack, bluefin, yellowfin or tongol.  These are all55 smaller fish than Albacore and, thus, contain lower levels of mercury, making them safer to consume during pregnancy.⁵

There are other ways to ensure that your seafood has low levels of mercury.  One of the easiest determinates is where the fish originated.  Research has shown that wild caught Alaskan fish have only trace amounts of mercury contamination.⁶  The FDA has recognized that it is safe to eat larger quantities than FDA guidelines suggest if the fish is from Alaskan origin.⁷  Another way to know that your fish is safe is to buy fish from sellers that monitor and publicize the mercury levels in their seafood. 

Seafood has been one of the hardest things for me to balance through out my pregnancy.  The possibility of mercury contamination hurting my baby frightening, and my initial reaction is to swear off of fish all together.  However, with all the health benefits that fish offer, I am afraid my overprotectiveness will only hurt my baby.  After researching the topic thoroughly and discussing my concerns with my doctor, I have reached a compromise.  I eat fish once or twice a week and I always eat the smaller, less contaminated fish.  My two main sources of seafood are wild caught Alaskan sockeye salmon and canned tongol tuna from Trader Joe’s.  I buy from Trader Joe’s because their products are certified organic and their Alaskan salmon comes directly from Alaska, rather than China like most other Alaskan salmon. 

If any of what I have said here sound a little fishy, let me know.  I may have misstated something or I might need to clarify.

1: http://www.msnbc.msn.com/id/17185324/
2: http://www.calacademy.org/research/aquatic/seafood_guide/mercury.php
3: http://www.nrdc.org/health/effects/mercury/effects.asp
4: http://www.americanpregnancy.org/pregnancyhealth/fishmercury.htm   
5: http://www.whfoods.com/genpage.php?tname=george&dbid=105
6: http://www.epi.hss.state.ak.us/eh/fish/default.htm
7: http://www.epi.alaska.gov/bulletins/docs/b2001_06.htm