Table of contents:
- Can you eat seafood while pregnant?
- What types of seafood should pregnant women avoid?
- How to eat seafood safely during pregnancy?
Many people in Indonesia may still have faith in some foods that should be avoided during pregnancy, such as fish. Some people believe that eating fish while pregnant will make the child smell fishy. However, it is just a hereditary belief that cannot be proven scientifically. Scientifically, fish is needed during pregnancy as a source of protein which is essential for fetal growth and development.
Indeed, there are several types of fish that must be limited in consumption. This is because certain types of fish are high in mercury which can harm the fetus, not because fish cause the child to smell fishy. In addition, how to cook fish must also be considered. Pregnant women should avoid eating raw fish or fish that are not fully cooked because these fish may still contain bacteria that can harm the fetus and pregnant women.
Can you eat seafood while pregnant?
If you limit what food you should eat, it can narrow your food choices and intake. Pregnant women should eat a variety of healthy foods. Fish or seafood is one of the foods that are rich in nutrients, and pregnant women should add it to their diet.
Pregnant women are very allowed to eat seafood. Although not all seafood is safe for pregnant women, seafood contains nutrients that are needed by pregnant women. Seafood, such as fish and shellfish, is a source of protein, iron and zinc which are essential for fetal growth and development. Women's iron and protein requirements increase during pregnancy compared to before pregnancy to support the baby's growth, physical changes in pregnant women, and also to help prevent anemia during pregnancy.
In addition, seafood also contains omega-3 fatty acids, including docosahexanoic acid (DHA), which is very necessary for the development of the baby's brain, especially in the third trimester where the baby's brain growth is very fast. Omega-3 in seafood can also reduce bleeding and the risk of premature birth. A fish-rich diet can also lower your risk of heart disease by reducing blood clotting and triglyceride (blood fat) levels and lowering blood pressure if you have pre-existing high blood pressure.
But some types of seafood, such as predatory fish, contain high levels of mercury. Mercury can build up in your bloodstream over time. Too much mercury in the bloodstream can damage the developing brain and nervous system of the baby. Therefore, choose the type of seafood that does not contain high mercury, especially during pregnancy.
The US Food and Drug Administration (FDA) recommends pregnant women eat at least 8 -12 ounces (340 grams) or about 2-3 servings per week of various types of seafood that are low in mercury.
What types of seafood should pregnant women avoid?
Although seafood has many benefits, you should avoid some types of seafood during pregnancy. Some types of seafood contain high levels of mercury and fish that live in polluted lakes or rivers can also contain harmful chemicals. Avoid eating this type of fish or seafood. Mercury can damage the brain, kidneys and development of the fetal central nervous system. Mercury can penetrate the placenta and can harm the fetus. To be safe, you should avoid or limit consumption of certain types of seafood during pregnancy.
Types of seafood that are eaten at least 8-12 ounces per week are tilapia, cod, salmon, crab, shrimp, sardines, tuna and shellfish.
Types of seafood to avoid are shark, swordfish, king mackerel, tilefish, marlin and raw fish, as in sushi and sashimi.
How to eat seafood safely during pregnancy?
Although mercury can harm a baby's brain development, eating seafood containing low levels of mercury in average amounts during pregnancy has not been shown to cause problems. As long as you avoid eating seafood that is known to be high in mercury or contaminated with pollutants, eating seafood can be part of your healthy diet during pregnancy.
Some tips for still being able to eat seafood safely during pregnancy include:
- Avoid large or predatory fish, such as shark, king mackerel, or swordfish to avoid high mercury exposure.
- Also avoid eating raw fish or shellfish. Raw fish and shellfish contain bacteria or viruses that can harm you and your fetus.
- Cook the seafood until it's perfectly cooked. Cook fish or other seafood with an internal temperature of 63 ° C to reduce the risk of food poisoning. Fish is cooked until it changes color and the meat can separate. Cook the prawns and lobsters until the meat turns slightly whitish. Cook the clams and oysters until their shells are open and discard any clams or oysters that have not opened.
- Choose fresh fish of good quality with the characteristics of clear eyes, intact scales, the aroma of fresh salt water, chewy meat or resurfacing after pressing, cold temperature (below 4 ° C) with no ice crystals. Place the fish in the freezer if it isn't cooking right away.
