Fish are a great source of protein, vitamins and minerals. Their fats are mostly unsaturated and are a great source of omega three fatty acids.
Omega three fatty acids might prevent blood clots and irregular heartbeats that can lead to heart attacks or strokes. Adults who consume two servings of fish that are high in omega three fatty acids reduce their risk of sudden death and coronary heat disease (CHD). It is also a good source of protein, vitamin D and iron.
Fish also contain mercury; a naturally occurring heavy metal .One of biggest sources of mercury emission is from coal burning power plants (About 40 tons of mercury into the air a year). This emission makes its way to nearby waterways. In pregnancy, the mercury crosses the placenta and goes into the brain and nervous system of the developing fetus.
Fish contains many vital nutrients that are important for the mother and the fetus! So it is important to incorporate fish into your diet even when you are pregnant. However, avoid the following fish in order to keep mercury levels at a safe level.
Do not eat shark, swordfish, king mackerel or tilefish
Eat albacore (6oz) tuna only once a week
Try to increase your intake of the following fish which are low in mercury:
· Flounde · Herring
· Pollock · Crayfish
· Haddock · Salmon
Increase your intake of low mercury fish to ensure you and your baby are receiving adequate nutrients but avoid the high mercury fish.