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Should Pregnant Women Still Eat Fish? Being major sources of omega-3 fatty acids, fish and other seafood are also rich in other nutrients like Vitamin-D and selenium, contain high-quality protein and low in saturated fat. Hence, a well-balanced diet including a variety of fish can be good for the heart. The bad news, however, is that almost all fish contains traces of mercury or more specifically methylmercury. Mercury occurs naturally in the environment and it can be released into the air through industrial pollution. Mercury falls from the air and can accumulate in streams and oceans and is transformed into methylmercury in the water. Fish absorb methylmercury as they feed in these waters and so it builds up in them. High level of methylmercury can harm developing nervous systems in unborn babies and young children, leading to problems with thinking, memory and attention. For adults, mercury can be harmful only if the levels are approximately 20 times of that are harmful for developing babies and children. That is why women who are pregnant, or might become pregnant, or women who are nursing as well as young children should avoid eating fish that contain higher mercury levels. So, should fish and seafood be eliminated from the diet?
A recent study by EPA (Environmental Protection Agency) indicated that blood mercury levels in women of childbearing age dropped 34 percent between a survey done in 1999-2000 and follow up surveys conducted in 2001-2010, even though fish consumption has remained relatively constant over the past decade. This showed that women between the age between 16 and 49 have consumed fish low in mercury. EPA and FDA (Food and Drug Administration) jointly set up a national fish advisory in 2001 to women of childbearing age advising what to avoid, though they still encourage women to eat fish, as it is really healthy. Researchers could not really prove that the reduction of mercury levels in women were because of government’s warning, but they were certain that women are eating fish with lower mercury concentration because the mercury levels have not dropped in fish. In a developing fetus, omega-3 fats promote brain, eye, and motor development, and there is growing evidence showing that eating fish could benefit heart and is good for the blood vessels. For instance, a paper that was published on October 18, 2006 in the ‘Journal of the American Medical Association (JAMA)’ argued that eating approximately 1 to 2 servings each of 3 ounces of fatty fish (salmon, herring, mackerel, anchovies, or sardines) a week could reduce the risk of dying from heart disease by 36 percent. The findings were obtained after an analysis of 20 studies by researchers from Brigham and Women’s Hospital and Harvard School of Public Health. Eating fish prevents heart disease in several ways. The omega-3 fats in fish protect the heart against the development of erratic and potentially deadly cardiac rhythm disturbances. They also reduce blood pressure and heart rate, improve blood vessel function, and lower triglycerides and may ease inflammation. That is why American Heart Association (AHA) suggests that everyone should eat fish twice a week. However, people should be aware of what types of fish they should eat and what they should not. According to EPA’s recommendation, women should eat per week, up to 12 ounces of fish that contain low levels of mercury, like shrimp, canned light tuna, salmon, pollock and catfish. Fish such as shark, swordfish, king mackerel or tilefish should be avoided due to their high levels of mercury. Moreover, people should also check their local advisories about the safety of fish caught in local lakes, rivers and coastal areas. If the information is not available, people should eat up to 6 ounces (one average meal) per week of fish caught from local waters and do not consume any other fish during the week.
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