Fish in pregnancy: what are the benefits and contraindications?
The fish in pregnancy is absolutely not to be excluded from the diet of the expectant mother, indeed, as recommended by many doctors, 3 or 4 portions of lean fish every week help to keep the weight under control, as well as provide the body with numerous beneficial substances. Before seeing which types of fish to prefer and which to avoid, watch the video below with the foods to watch out for during pregnancy.
Benefits of fish in pregnancy
Nutrition is always very important, but it becomes even more important in the nine months preceding the birth: the fetus, in these months, is developing inside the mother's belly, and will need the right nutrients to grow strong and healthy. It all depends on how the woman decides to eat, and often, it is the fish that is at the center of several dilemmas. If you are wondering: "can I eat salmon when pregnant, tuna, swordfish, shellfish and the" beloved sushi? ", You are in the right article, we are ready to clarify.
First of all, a premise must be made: fish is an excellent food suitable for pregnant women precisely because of the protein and fatty acids such as Omega 3, essential for the development of the fetus. But that's not all: consuming lean fish regularly helps to meet the daily needs of iodine, which is important for the cognitive development of children.
Fish is also an "important source of calcium and iron, substances extremely useful for the development of the fetal nervous system and for the well-being of the cardiovascular system.
Not all fish products, however, are indicated during the nine months of pregnancy, in first place there is certainly the blue fish that should never be missing on the table, unlike raw fish which is better to give up. Let's see everything in detail .
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Crustaceans in pregnancy
When we talk about crustaceans we are referring to lobsters, crabs, lobsters, shrimps, prawns and shrimps, known for their irresistible taste and therefore often the object of cravings by expectant mothers.
All the types of fish just mentioned can also be safely consumed by pregnant women as long as they are well cooked. It is an essential source of omega 3, iodine, mineral salts, as well as essential vitamins for the development of the fetus.
The risk that could be run is linked exclusively to the raw consumption of crustaceans, as it could be very easy to run into bacteria or parasites that cause gastrointestinal problems for the mother and the child.
Mollusks in pregnancy
The best known and most appreciated molluscs are clams, mussels, cockles, cockles, sea truffles, squid, octopus and cuttlefish. Impossible to resist a plate of pasta with these types of fish. But we want to reassure you immediately: shellfish are a food rich in beneficial properties for the mother and for the baby, so you can eat them even if you are pregnant. The same rule announced for crustaceans applies, namely that of cooking the fish very well before consumption.
The only precaution for mussels and clams in pregnancy, to eat in moderation as they are products rich in cholesterol and sodium, in some cases difficult to digest.
A separate question must be opened for frozen products which, having been blast chilled at low temperatures, do not run the risk of transmitting bacteria. Even if the fish you have chosen to eat has been frozen if you are pregnant, we still recommend that you boil it or cook it with other methods before ingesting it.
Blue fish: the best choice in pregnancy
As anticipated, blue fish is the best choice that the expectant mother can make to feed well and during pregnancy. Cheap, tasty, rich in beneficial properties and coming from the Italian seas: here are 4 reasons to prefer it. But what are the most popular varieties of blue fish?
- Mackerel
Rich in protein and Omega 3, it is a product with very little cholesterol, similar in quantity to that of white meat, therefore perfect during pregnancy.
- Bonito
Blue fish similar to mackerel but with a stronger flavor, definitely worth trying to vary.
- Anchovies
They contain a low amount of cholesterol and a good protein and iron intake. They are recommended during pregnancy because they contain iodine and minerals such as zinc, phosphorus and selenium useful for the development of the baby's nervous system.
- Sardines
Blue fish rich in proteins, phosphorus, Omega 3 fatty acids, vitamins, potassium and magnesium. Eating sardines during pregnancy helps the expectant mother to counteract the sense of fatigue that is felt especially in the first months of gestation.
- Garfish, Scabbardfish, Herring, Alaccia
These are less known varieties of blue fish, but still very tasty and recommended for the diet during pregnancy.
White fish in pregnancy
Unlike blue fish, white fish have a lower intake of Omega 3 but a leaner and more easily digestible meat. Rich in potassium and magnesium, this food should never be excluded, indeed preferred to avoid putting on too much weight. Here are all the types.
- Sea bass or sea bass
Lean fish rich in protein and potassium that helps counteract hypertension.
- Sea bream
Better to prefer that of the sea and not of breeding. It is a very lean, tasty fish with a high Omega 3 content.
- Cod
Rich in potassium, phosphorus, iodine and iron, during pregnancy it allows a good supply of vitamins and has little cholesterol.
- Mullet
Among white fish it is one of the fattest, on the other hand, gray mullet is indicated for its high percentage of omega 3.
- Sole
It is a fish with a high protein content, as well as rich in vitamins such as B3, but also potassium, phosphorus, magnesium, calcium and iron.
- Mullet
It is a prized fish with a delicate and digestible flesh. Rich in zinc, iron and phosphorus.
Beware of mercury: tuna, swordfish and salmon in pregnancy
Large fish such as salmon, tuna and swordfish are rich in mercury, a substance that is not exactly beneficial especially for pregnant women. The first rule to follow when consuming these fish is to make sure they are cooked. A simple blanching is not enough, but the high temperatures must also reach the central part of the meat: the ideal is cooking in the oven or in a pan, to be sure that all traces of any bacteria have been eliminated.
These types of fish also exist in the form of smoked ham, but in this case it is important to avoid this type of preparation because smoking is not cooking and does not make the fish safe in pregnancy. Finally, especially tuna and salmon, they are also easily found canned: in this case, if on the one hand we are sure that the canned fish has been cooked and subjected to strict quality controls, on the other, it is a good idea to always avoid products. canned, especially during pregnancy, as they are rich in salt.
