Growing up, I was always told that fish was brain food. During pregnancy, many women find themselves deeply conflicted about exactly what — and how much — seafood is safe to consume.
Why fish matters in pregnancy
Clinical studies show that DHA (docosahexaenoic acid) is an essential factor in fetal brain and eye development, and fatty acid metabolism is directly linked to higher cognitive milestones in childhood. Eating fish high in Omega-3s has also been linked to better maternal mood and lower rates of postpartum depression.
Major health organizations including the FDA and EPA recommend that pregnant individuals consume 8 to 12 ounces of low-mercury fish per week.
Understanding mercury risk
Mercury is a naturally occurring element that accumulates in bodies of water, where marine life absorbs it as methylmercury. Because mercury leaves the human body very slowly, it is wise to monitor intake well before conceiving. Larger, longer-lived fish sit at the top of the food chain and naturally accumulate the highest concentrations.
Clean list: safe, low-mercury choices
- Wild Alaskan salmon (always choose wild over farmed for nutrient density)
- Cod and haddock
- Freshwater trout
- Sardines and anchovies (excellent, dense sources of DHA)
- Herring and small-variety mackerel
- Domestic shrimp and crab
Avoid list: high-mercury fish
- Swordfish and marlin
- Shark
- Tilefish
- King mackerel
- Orange roughy
- Ahi, bigeye, and bluefin tuna
Nutrition in pregnancy is one of the areas we go deep on in a first visit. What you eat during those nine months, and the three months before, matters enormously to the outcome.