Good Fish for Pregnant Women, Benefits, Dosage, and Consumption Tips

Illustration (lobsteranywhere.com)

YOGYAKARTA - Pregnant women are sometimes confused about having good fish for pregnancy because of the many rules surrounding seafood. On the one hand, fish are rich in essential nutrients, but on the other hand there is a risk of mercury that needs to be aware of. This makes some pregnant women hesitate to include fish in their daily menu.

Seafood such as fish and shellfish are actually a source of protein, iron, and zinc that are very needed during pregnancy. However, some types of seafood can contain high levels of mercury. So that you don't get it wrong, read the discussion.

Benefits of Fish for Pregnant Women

Reported from Ikan is a source of high-quality protein that helps the growth of fetal body tissues. In addition, the content of iron and zinc is very important to maintain health during pregnancy.

The main benefit of fish lies in the content of omega-3 fatty acids. DHA in fish plays a major role in the development of the baby's brain and nervous system. Adequate intake of omega-3 is also associated with the child's cognitive function later.

Consuming fish regularly in the recommended amount can help meet daily nutritional needs. Nutrition from natural sources is easier to absorb by the body than supplements. Therefore, fish is still recommended as part of a healthy pregnant mother's diet.

Fish that is Safe to Eat for Pregnant Women and the Portion Size

Quoted from the Mayo Clinic, pregnant women are advised to consume low-mercury fish as much as 8 to 12 ounces or about 224-340 grams per week. This amount is equivalent to 2 to 3 servings of fish per week. This recommendation was issued by the FDA and EPA to maintain the health of the mother and fetus.

The types of fish that are safe and rich in omega-3 include salmon, anchovies, herring, sardines, freshwater trout, and Pacific mackerel. Other safe choices include shrimp, pollock, tilapia, cod, and catfish. These types of fish are low in mercury and high in omega-3.

Pregnant women should avoid large predatory fish such as sharks, swordfish, king mackerel, and tilefish. These types of fish tend to contain high levels of mercury. Avoiding them can reduce the risk of fetal brain development disorders.

In addition, avoid eating raw fish and shellfish such as sushi, sashimi, or oysters. Raw seafood is at risk of containing harmful bacteria and viruses. Cooking fish to perfection is highly recommended during pregnancy.

Make sure the fish is cooked to an internal temperature of about 63 degrees Celsius. Cooked fish will appear milky white and easily separate into pieces. Clams and oysters must be cooked until their shells open, while those that do not open are discarded.

So that's the discussion of fish that is good for pregnant women. By choosing low-mercury fish and consuming it according to the portion, the risk can be minimized. As long as you follow the right guidelines, fish can be an important part of a healthy diet during pregnancy.

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