According to the 2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease.
Twice a week, make seafood—fish and shellfish—the main protein food on your plate. All rights reserved. If you regularly eat fish high in mercury, the substance can accumulate in your bloodstream over time. Mercury falls from the air and can accumulate in streams and oceans and is turned into methylmercury in the water.It is this type of mercury that can be harmful to your unborn baby and young child. Understand the guidelines for pregnancy and fish.Pregnancy nutrition can be confusing, especially when it comes to seafood guidelines.
There's a catch - avoid mercury. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.© 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. These large fish (swordfish, shark, king mackerel and tilefish) pose the greatest risk.
As long as you avoid fish known to be high in mercury or contaminated with pollutants, seafood can be a regular part of your healthy-eating plan during pregnancy.Mayo Clinic does not endorse companies or products. * Seafood contains a range of nutrients, including healthy omega-3 fats. That's about two to three servings.Eat a variety of seafood that's low in mercury and high in omega-3 fatty acids, such as:However, limit white (albacore) tuna and tuna steaks to 6 ounces (170 grams) a week.Beyond seafood, other sources of omega-3 fatty acids include:Keep in mind that researchers haven't yet determined whether supplements can promote fetal brain development. (Algae-based supplements are an option if you are a vegetarian or allergic to fish.) African Americans might also consider a supplement because of the unique benefits revealed in this trial. The fish’s health qualities are almost incomparable to other protein sources like meats. To avoid harmful bacteria or viruses, don't eat uncooked fish and shellfish, including oysters, sushi, sashimi and refrigerated uncooked seafood labeled nova style, lox, kippered, smoked or jerky. Shellfish aren’t nearly as impressive on the omega-3 front as salmon. Those fish with much lower levels may be eaten more frequently and in larger amounts.For further information about the risks of mercury in fish and shellfish call the FDA's food information line toll-free at 1-888-SAFEFOOD or visit For further information about the safety of locally caught fish and shellfish, visit the
A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development.So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.However, nearly all fish and shellfish contain traces of mercury. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. Methylmercury is removed from the body naturally, but it may take over a year for the levels to drop significantly.Thus, it may be present in a woman even before she becomes pregnant. Too much mercury in your bloodstream could damage your baby's developing brain and nervous system.The Food and Drug Administration (FDA), the Environmental Protection Agency (EPA) and the 2015-2020 Dietary Guidelines for Americans recommend that pregnant women eat at least 8 ounces and up to 12 ounces (340 grams) of a variety of seafood lower in mercury a week. To meet your omega-3 requirements, eating fatty fish at least once or twice a week is recommended. Avoid large, predatory fish. You can also contact your local health department for information about local advisories.You need to check local advisories because some kinds of fish and shellfish caught in your local waters may have higher or much lower than average levels of mercury. Fish and shellfish are an important part of a healthy diet. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.Our general interest e-newsletter keeps you up to date on a wide variety of health topics.If you're unsure about whether it's safe to eat seafood during your pregnancy, you're not alone. Eat fish at least twice a week. But oysters, shrimp, crab, lobster and mussels have about 25%-50% the omega-3s per serving as the healthiest fatty fish. It builds up more in some types of fish and shellfish than others, depending on what the fish eat, which is why the levels vary.If you regularly eat types of fish that are high in methylmercury, it can accumulate in your blood stream over time. Eating fish fights heart disease in several ways. If you are a vegan, opt for omega-3 supplements made from microalgae. This depends on the levels of mercury in the water in which the fish are caught. Just make sure you average the recommended amount per week.Before you go fishing, check your Fishing Regulations Booklet for information about recreationally caught fish. To reduce your exposure to mercury, don't eat shark, swordfish, king mackerel or tilefish. Fish . While it may not look all meaty and mighty like protein giants (such as beef and pork), fish has almost the same amount protein as those meats without all the calories.