What are the benefits of Eating Seafood While Pregnant? Now that you’re pregnant, it’s time to start thinking about what to eat and what not to eat.
It may seem like seafood is off-limits during pregnancy, but it actually has plenty of benefits if you choose the right types and don’t overdo it. This guide will give you all the information you need to choose seafood while pregnant and turn these benefits into a delicious pregnancy diet!
Omega 3 Fatty Acids
Many people are wary of eating seafood while pregnant because they think it will make them sick. This is why doctors recommend eating fish rich in omega 3 fatty acids, which can help prevent nausea and morning sickness as well as provide other essential nutrients needed for your baby’s development.
Some of the best options include salmon, herring, mackerel, trout and sardines; Try to eat at least 8 oz per week. Eating seafood regularly during pregnancy can also help ensure that your baby’s skin will be supple and smooth after birth.
A healthy diet, especially during pregnancy, is key to ensuring a successful pregnancy. And while you don’t need to give up all your favorite foods when you’re expecting, it is a good idea to make some changes in your eating habits.
Eating seafood while pregnant is one way to ensure that you get all of your daily vitamins and nutrients for baby and yourself. Opting for more seafood like scallops or salmon can help you hit your goals for various B vitamins and protein intake from fish sources.
There is evidence that eating seafood (including salmon, oysters, shrimp and sardines) during pregnancy can improve your baby’s brain development. A study published in 2014 found that women who ate seafood two or more times a week had larger head circumferences — an indicator of higher intelligence — than mothers who didn’t eat seafood.
High levels of omega-3 fatty acids, which are prevalent in many types of fish and seafood, may also play a role in fetal brain development and cognitive health later in life. Keep in mind: These benefits are primarily seen from eating fish regularly; It will not be helpful if you eat it only when you are pregnant.
The most important thing to consider when choosing seafood while pregnant is its protein content. Getting enough protein during pregnancy is important for your baby’s development, but it’s also important for your own well-being. Low blood sugar levels (also known as hypoglycemia) are common in pregnant women, and low blood sugar can lead to weakness, fatigue, headaches and general malaise – no fun!
Protein helps stabilize your blood sugar by keeping you feeling full for longer, so you’re less likely to overeat throughout the day. Good protein sources include fish and seafood such as cod, salmon, flounder or halibut. One 4-ounce serving contains about 17 grams of protein; Which is about 25 percent of your daily requirement!
A deficiency in iron can lead to anemia, which makes you feel fatigued. Severe cases of anemia may cause heart failure, but you’re unlikely to experience that kind of extreme without other severe symptoms. Anemia during pregnancy is typically caused by low levels of iron in your diet, so it’s important to talk with your doctor about any dietary changes and make sure you’re getting enough nutrients through food and supplements.
Iron supplementation is usually recommended during pregnancy as well, but you should still eat foods high in iron like seafood (particularly shellfish), beans, fortified cereals and leafy greens. Maintaining a healthy diet will ensure that your baby develops properly throughout his or her first nine months in utero.
Many pregnant women are deficient in calcium, which can weaken the skeletal system and increase the chance of fractures. Calcium is also an important nutrient for fetal development; It helps in the formation of their bones and teeth. Seafood—especially scallops, shrimp, salmon, sardines and crab—contains plenty of calcium.
Most seafood also contains iodine, another mineral that pregnant women need more than usual (1). Too much or too little iodine during pregnancy can be harmful to the development of the fetus so eating seafood is a safe way to fix this. If you’re concerned about taking in too much mercury, choose low-mercury fish such as wild-caught salmon or choose canned varieties with fewer additives.
Folate (Folic Acid)
Vitamin B is important for pregnant women, and it’s especially important if you’re eating seafood. The FDA recommends that adults 19-50 years old consume 400 micrograms (mcg) of folate per day, while pregnant women are advised to eat 600 mcg per day. And since a 3.5 ounce serving of salmon contains about 140 micrograms—half your daily allowance—it can be considered a good way to get more vitamins from what you eat.
Eating seafood while pregnant isn’t just great for baby—you’ll feel better, too! Folate works by increasing healthy red blood cells and improving your overall health and energy levels during pregnancy.
One essential nutrient that is especially important for pregnant women to include in their diet is zinc. Zinc helps with fetal development and supports proper cell growth, which means it may help you avoid having a miscarriage. Your body also needs zinc to maintain your immune system and support strong bone growth.
One thing to note: Make sure you’re only eating seafood low in mercury, such as white fish or salmon—you want to limit your intake of other types of seafood while pregnant (like swordfish). And talk with your doctor before including any dietary supplements while pregnant because they might affect your baby’s health.
Although it may seem somewhat obvious, eating seafood while pregnant offers a number of excellent health and nutritional benefits. Not only is seafood an easy way to incorporate more iron into your diet, but it can also reduce your risk for serious conditions such as preeclampsia. No matter how you choose to eat seafood during pregnancy, however, make sure that you maintain a balanced diet and speak with your doctor if you have any questions about what to eat when pregnant, what’s safe for you and your baby.