| Is fish SAFE to eat? Hi ,
We've all heard HOW important it is to include omega-3 fatty acids in our diets.
Omega-3 fatty acid is an essential fatty acid that the body CANNOT manufacture on its own. It's critical for healthy brain and eye development. And because the body cannot manufacture it, the fetus can only get the essential fatty acid through the mother's diet.
Fish is THE most plentiful source of this omega-3 fatty acids. It's low in saturated fats, high in protein and other nutrients. However, the mercury count found in certain fish is something we need to be midful of and act accordingly.
Why is that? Because eating fish that is high in mercury can build up dangerous levels of the toxin in your body and increase the risk of neurological damage to your unborn baby.
Therefore, guidelines have been established for pregnant women and their fish
consumption. They suggest NOT to avoid fish altogether before and during pregnancy or while nursing, but to avoid the TYPES of fish with the highest mercury content. The four fish that the FDA and EPA recommend that pregnant and nursing women avoid are: Shark, Swordfish, King Mackerel, and Tilefish. Raw and shellfish should also be avoided due to potentially high levels of bacteria contamination. Please note that the information in this newsletter may be time-sensitive so make sure to check with your local health care provider to make sure the information is up-to-date.
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WHAT FISH CAN YOU EAT?
1) It's safe to eat up to 12 ounces of fish a week, other than the previous mentioned. This includes canned light tuna, salmon, halibut and other white fish.
2) Limit albacore tuna to 6 ounces a week, since it contains more mercury than canned light tuna.
3) Fish that contain the most omega-3 fatty acids with the least amount of mercury include: Anchovies, Atlantic herring, salmon, sardines and trout.
4) Avoid raw fish (yes, sushi included) and shellfish such as oysters, mussels, prawns (shrimp), and crab.
5) If you are eating fish caught by family or friends from a local body of water, check with the EPA to ensure that those waters the fish were taken from are safe.
The confusion around fish and whether or not it is safe to consume during pregnancy can cause women to avoid it all together. It's great benefits for you and the healthy development of your child have been proven, so hopefully now you can go out and enjoy that fish dinner that you have been so weary about eating. Information provided by Licious Living.
Not a big fan of fish? Other sources of omega-3 fatty acids are walnuts, grape seed oil and omega-3 fortified foods such as eggs.
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