The benefits of eating specific seafood products during pregnancy are well documented, and yet, we still continue to be misinformed about the benefits of seafood for both mother and baby. As a mother of three, I have experience first hand the wonderful benefits of eating seafood while pregnant, nursing, and introducing seafood early on in their development as part of a balanced diet.
According to the Food and Drug Administration (FDA) Advice About Eating Fish, pregnant and breastfeeding women should eat 8 to 12 ounces of low-mercury fish every week and have recommendations for which seafood are BEST CHOICES to eat 2-3 servings per week (i.e. salmon, cod, shrimp, etc.), GOOD CHOICES to eat 1 serving per week (i.e. grouper, mahi-mahi, yellowfin tuna), and also recommend which species to AVOID as they are higher in mercury:
- Tilefish from the Gulf of Mexico
- Shark
- Swordfish
- Orange roughy
- Bigeye tuna
- Marlin
- King mackerel
Seafood products are excellent sources of protein, healthy omega-3 fats (called DHA and EPA), vitamin B12 and vitamin D, iron which is important for infants, young children, and
women who are pregnant or who could become pregnant and other minerals like selenium, zinc, and iodine. These nutrients help in baby’s brain and eye development as well as healthy bones and muscles. They also help reduce your risk of heart disease.
Personally, I loved eating seafood throughout my four pregnancies (yes 4!) and while nursing, so adding additional servings to my diet was not so difficult. I did have to change my sushi order for cooked options like tempura shrimp or tempura salmon rolls, but these are delicious options as well!
For additional resources, please visit National Fisheries Institute: Seafood & Pregnancy site