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The diet of every expectant mother should be varied and balanced. This will ensure that all the necessary components for the proper course of pregnancy and the development of the baby. A controversial component of the diet is fish during pregnancy. Is it safe to eat it? What fish should not be eaten by expectant mothers?
Is fish safe during pregnancy?
Fish should be part of every diet regardless of pregnancy. The recommendation is to eat fish at least 1-2 times a week. However, it is always advisable to choose fish from reliable sources.
Fish is known for its health-promoting properties. They provide omega-3 polyunsaturated fatty acids, which are essential for the diet of expectant mothers, as well as easily digestible protein. In addition, fish contains fat-soluble vitamins, e.g. vitamin D, as well as micro and macro elements such as calcium, iodine or selenium. If the expectant mother eats fish after heat treatment, it is harmless and should definitely not be omitted during pregnancy.
What fish should not be eaten during pregnancy?
Pregnancy is a special time when there are certain restrictions on what the expectant mother can and cannot eat. One of the forbidden products during pregnancy is raw fish. Cold smoked ones should also be avoided. If they are not cooked, they can lead to the development of the bacterial disease listeriosis.
Pregnant women are also advised not to eat fish from unsafe sources and of unknown freshness. In addition, attention is drawn to the danger of pollution (especially mercury) from fish in the Baltic Sea and predatory fish. Among the fish that should be avoided by expectant mothers are tuna and swordfish.
Sushi during pregnancy
Sushi containing raw fish or seafood should not be consumed by pregnant women. However, expectant mothers can eat sushi during pregnancy. Rolls with baked or grilled fish are an ideal choice, as are vegetable options – with avocado or cucumber, for example. If you visit a restaurant where sushi is served, always make sure they maintain the highest standards of hygiene to avoid possible poisoning. It is best to tell the waiter that you are pregnant and he will suggest safe alternatives to raw fish and seafood.
How often should you eat fish during pregnancy?
It is considered that a pregnant woman should consume fish 1-2 times a week in the amount of about 300 grams. It is best to eat fatty fish, especially sea fish. Recommended for pregnant women are: Norwegian salmon, sardines, farmed trout, flounder, shrimp and mackerel.
Regular consumption of fish reduces the risk of vitamin deficiency and the need for additional supplementation during pregnancy.
