What fish is nutritious to eat when pregnant?
During pregnancy, dietary nutrition is crucial to fetal development, and fish, as an important source of high-quality protein and Omega-3 fatty acids, is an ideal choice for pregnant women. However, not all fish is suitable for pregnant women to eat, and some may contain high levels of mercury or other contaminants. This article will combine the hot topics and hot content on the Internet in the past 10 days to provide scientific and safe fish selection suggestions for pregnant mothers.
1. Nutritious fish suitable for pregnant women
| fish name | Main nutrients | Recommended frequency of consumption |
|---|---|---|
| salmon | Rich in Omega-3 (DHA/EPA), vitamin D, and high-quality protein | 2-3 times a week |
| cod | Low fat, high protein, containing iodine and selenium | 1-2 times a week |
| Sardines | Rich in calcium and high in Omega-3 | 1-2 times a week |
| seabass | Easily digestible, containing phosphorus and potassium | 1 time a week |
2. Fish that pregnant women should be cautious about or avoid
| fish name | Risk reasons | Suggestions |
|---|---|---|
| shark | Very high levels of mercury | avoid completely |
| swordfish | High mercury content | avoid completely |
| Tuna (large) | Moderate mercury content | No more than once per month |
| Sashimi | Parasite risk | Must be cooked thoroughly |
3. The core benefits of fish nutrition to the fetus
1.Promote brain development: Omega-3 fatty acids (especially DHA) are key substances for the growth of fetal brain cells. Adequate intake during pregnancy can improve the baby's cognitive ability.
2.vision development: DHA accounts for 50% of retinal fatty acids. Supplementation during pregnancy can reduce the risk of visual impairment in premature infants.
3.Preventing depression during pregnancy: Research shows that eating fish rich in Omega-3 2-3 times a week can reduce the incidence of prenatal depression by 20%-30%.
4. Suggestions for safe consumption
1.cooking method: Give priority to steaming, boiling or roasting to avoid nutrient loss caused by frying.
2.Consumption: The US FDA recommends that pregnant women consume 227-340 grams of low-mercury fish per week, divided into 2-3 meals.
3.Judgment of freshness: Clear eyeballs, bright red gills, and elastic meat are signs of freshness. Avoid eating fish that has been refrigerated for more than 2 days.
4.Geographical selection: Small offshore fish usually have lower mercury content than large offshore fish, such as mackerel, saury, etc.
5. Alternatives (if you don’t like fish)
| alternative food | Nutritional information | Things to note |
|---|---|---|
| flaxseed | Plant-Based Omega-3 (ALA) | Need to be combined with vitamin E to promote absorption |
| walnut | ALA, protein | No more than 30 grams per day |
| DHA supplement | DHA extracted from algae oil | Choose a formula specifically formulated for pregnant women |
6. Latest suggestions from experts (updated in 2023)
1. New recommendation from the Chinese Nutrition Society: DHA-rich marine fish should be consumed at least once a week during pregnancy and should be supplemented continuously during lactation.
2. It is recommended to use tomatoes, lemons and other ingredients rich in vitamin C when cooking, which can increase the iron absorption rate by 3-4 times.
3. The latest research found that pregnant women who regularly eat low-mercury fish reduce the incidence of allergic diseases in their babies by 18%.
Diet during pregnancy is related to the health of mother and baby. Properly choosing fish can not only obtain key nutrients, but also avoid potential risks. It is recommended that pregnant mothers develop a personalized fish intake plan based on their own conditions. If they have special physical constitution or a history of allergies, they should consult a professional physician or nutritionist.
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