Fish and seafood in general are filled with lots of wonderful nutrients. These include calcium, protein, vitamins A, D and B-complex as well as Omega-3 fatty acids. Seafood also happens to be a good source of minerals such as iron, iodine, zinc and selenium. Even with all these wonderful nutrients, fish can be a harmful food and there are various types of seafood that are not safe to eat, especially when pregnant. Today, we have an in-depth look at the types of seafood you ought to eat while pregnant and those you need to avoid. We also give the guidelines you need to follow when it comes to eating seafood while expectant and nursing.

Can I Eat Seafood While Pregnant?

Yes, it is safe to eat certain types of seafood while pregnant. Seafood is a great source of nutrients as mentioned above. However, it must be consumed in moderation because there are contaminants found in seafood that pregnant women must be wary of. While not all types of fish are dangerous, others contain harmful substances.

Chemicals that have been linked to seafood include pesticides, PCBs, dioxins (though to a small extent) and mercury. When you consume sea food, especially those with mercury in large amounts, it could affect your child. Mercury has been linked to poor child development. The contaminant may be damaging to the baby’s nervous system and could affect development of the child’s brain.

Fish such as tilefish, mackerel, swordfish, sharks and other large predatory fish are known to have high mercury levels. The mercury found in seafood is considered safe for most adults but expectant mothers must be careful with such foods. If you eat such fish consistently, it is possible to have an accumulation of mercury in your bloodstream. This in turn could damage the development of your unborn child.

How Much Seafood Is Allowed During Pregnancy?

According to the 2010 Dietary Guidelines for Americans, expectant mothers should not eat more than 12 ounces of seafood, which equals 340 grams of seafood per week. This is the weekly limit and the Food and Drug Administration (FDA) along with the Environmental Protection Agency (EP) seem to agree with these guideline. This is the equivalent of two average meals of seafood. However, some researchers have different view on this recommendation as one study found no negative effects arising from a large intake of seafood in pregnant women. It is always best to err on the side of caution.

Which Seafood Is Safe to Eat While Pregnant?

When you figure out questions: can I eat seafood while pregnant and how much seafood is allowed during pregnancy. You may want to know: which seafood is safe to eat while pregnant. There are various types of seafood that you can eat while pregnant. They contain great amounts of omega-3 fatty acids and have relatively low mercury content. They include:

• Atlantic and Pacific mackerel
• Herring
• Salmon
• Sardines
• Anchovies
• Trout
• Pollock
• Shrimp
• Catfish
• Canned light tuna

Important Notes

• Limit your intake of tuna steak and albacore tuna to only 170 grams per week.
• Only eat fish that has been well cooked. You can easily identify well cooked fish. For example: lobsters and prawns turn red and the flesh has a pearly opaque appearance. Scallops also turn opaque but are firm and milky white when cooked. Ideally, fish should be cooked at 145ºF (63ºC) and when properly cooked you will notice the opaque appearance and flaky consistency. When well cooked, the shells in oysters, mussels and clams will open up. If the shells do not open up, do not eat them.

Which Seafood Is Unsafe to Eat While Pregnant?

Large, predatory fish are known to have high mercury content so you might want to avoid them.

• Types of fish you need to avoid eating include: shark, swordfish, king mackerel or tilefish.
• Avoid uncooked seafood as you may ingest viruses and harmful bacteria. These include shellfish, sashimi, and sushi as well as refrigerated seafood labeled as jerky, lox, smoked or nova style.
• You must avoid eating raw shellfish when pregnant. Good examples of fish to avoid are mussels and oysters. Chances are high that the shellfish could be contaminated and may cause food poisoning.

Watch the following video to learn more about the safety of eating seafood during pregnancy:

Mercury Levels in Different Fish

Knowing the mercury levels in different types of fish and whether or not they are safe to eat and how much to eat during pregnancy can ensure better health of both you and your baby. Check out the following table for clear guidelines:

Mercury Levels	Fish in This Category
Highest	Marlin, swordfish, shark, tuna (Ahi and bigeye), tilefish, orange roughy and the king mackerel have the highest mercury content when compared to other fish species. These types of fish should not be eaten by expectant mothers.
High	Not all fish with mercury should be avoided. Some of these include the Chilean sea bass, grouper, bluefish and tuna (yellowfin, white albacore and canned). While they have high levels of mercury, they are considered safe to eat, albeit in moderation. This category of seafood should only be eaten in servings of 6oz., three times a month.
Lower	The black and striped bass, Alaskan cord, white pacific croaker, carp, mahi mahi, lobster, monkfish, sablefish, snapper, sea trout (weakfish), canned and junk light tuna, tuna (skipjack), skate and halibut (Atlantic and Pacific) all have lower mercury levels. While you can eat these types of fish, your consumption must not exceed six servings of 6 oz. per month.
Lowest	Fish with the lowest mercury levels include: catfish, butterfish, anchovies, clam, croaker, haddock, hake, flounder, crayfish/crawfish, herring, sardines, plaice, ocean perch, mullet, scallops, shrimp, tilapia, calamari, freshwater trout, sole, American shad, whiting, whitefish, domestic crab and North Atlantic mackerel. These fish are the safest to eat and you can consume 2 servings of 6 oz. per week.