During pregnancy, among other things, diet is very crucial. Most foods are healthy, when consumed in moderation but some may cause harm to the developing fetus and therefore best avoided. It is a good idea to consult with your doctor at the beginning of every trimester and make a list of “can eat” and “avoid eating” foods so that you know exactly what to eat and stay healthy throughout the three trimesters.
Seafood lovers need to be cautious. Most fish and shellfish are rich in Omega 3 fatty acids, protein, iron and zinc. However large fish like sharks, tilefish and swordfish contain high levels of mercury which can accumulate in your bloodstream over time if you consume it regularly. This in turn could cause considerable damage to your baby’s brain and nervous system and impact its vision and hearing capabilities as well. Therefore, it is important to know that some fish need to be consumed in moderation. Food experts and health agencies recommend 12 ounces of seafood in a week. Again, contaminants in fish is another cause for concern during pregnancy, so it is safer to be careful to ensure that the fish consumed is fresh and cleaned thoroughly.
The good news for women who are pregnant and fish lovers is that salmon is permissible and in fact, comes under the “must have” category with one condition. It should be consumed in the right proportion because excess intake is more harmful than beneficial.
The American Pregnancy Association recommends the intake of salmon as it is quite low in mercury and is a rich source of Omega 3 fatty acids that aids baby’s neurological and visual development. Not just that, salmon is also known to reduce the risk of premature delivery and preeclampsia.
Salmon is a fish known for its numerous health benefits and sometimes it is specifically recommended to pregnant women and nursing moms to include it in their diet. Let’s take a look at some more health benefits of consuming salmon during pregnancy
However, salmon needs to be consumed in moderation as consuming excess salmon can be harmful to your unborn baby, because:
Even though salmon is safe to consume during your pregnancy, it is advisable to avoid the raw preparations like sushi due to the risk of harmful bacteria present in it. You can include salmon in your pregnancy diet by poaching, broiling or baking salmon fillets serve it. It can also be served as a side with brown rice and vegetables for a wholesome meal. You can also put it in your salads or make a salmon burger by mixing the fish with whole grain bread crumbs and eggs.
Non-vegetarians cannot avoid seafood during pregnancy as it is a storehouse of powerful nutrients that ensure a safe and healthy pregnancy, delivery and post-delivery health. The only option as with every other food consumed during pregnancy is to stay within limits and know what you are eating and where you are getting it from. When in doubt, it is always best to check with your doctor. Pregnancy is a phase filled with food cravings that must be satiated. Enjoy this phase and stay safe.
Did you include salmon in your diet when you were pregnant? Do share your experience with us and also some healthy recipes of including salmon in pregnancy diet.