Fish is a lean protein source rich in DHA, omega-3 fatty acids, and essential minerals like zinc. Choosing low-mercury varieties and cooking them thoroughly makes fish a highly nutritious addition to a pregnancy diet. It's especially valued for supporting your baby's brain development.
Why it's good in pregnancy
Fish is one of the best sources of DHA and omega-3 fatty acids, which play a key role in your baby's brain and eye development. Its protein content supports your baby's overall growth, while zinc supports immune function. Choosing low-mercury fish allows you to enjoy these benefits while minimizing risk.
Key nutrients
DHASupports your baby's brain and eye development.
ProteinProvides essential building blocks for your baby's growth.
Omega-3Supports healthy brain development and may support your cardiovascular health.
ZincSupports immune function and cell division.
Healthy FatsProvide concentrated energy and support cell development.
Serving ideas
Bake a low-mercury fillet with lemon and herbs
Grill fish skewers with vegetables
Add flaked cooked fish to a grain bowl
Make a fully cooked fish chowder
Pan-sear fish with a light seasoning
Safety
Cook thoroughly; low-mercury choice.
Choose low-mercury fish varieties and buy from reputable sources, keeping fish refrigerated or on ice until you're ready to cook it. Store raw fish in the coldest part of your refrigerator and use within a day or two, or freeze for longer storage. Cook fish thoroughly until it reaches a safe internal temperature and flakes easily with a fork, avoiding any raw, smoked, or undercooked preparations. Wash hands, utensils, and surfaces that have contacted raw fish to prevent cross-contamination.
Common questions
Is fish safe to eat during pregnancy?Yes, thoroughly cooked, low-mercury fish is not only safe but beneficial during pregnancy.
Which fish should I avoid during pregnancy?High-mercury fish should be limited or avoided; your healthcare provider can help you identify lower-mercury choices available to you.
Can I eat sushi or raw fish while pregnant?Raw or undercooked fish should be avoided during pregnancy due to the risk of harmful bacteria and parasites; choose fully cooked options instead.
Did you know?
DHA, an omega-3 found in fish, is one of the most important nutrients for a baby's developing brain.
Low-mercury fish can generally be enjoyed a couple of times per week as part of a balanced pregnancy diet.
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