Fish Advice for Women and Children
Fish is Nutritious
Eating fish benefits you and your baby's health. Fish is a good
low-fat protein that is filled with vitamins and minerals such as
riboflavin, omega-3 fatty acids, Vitamin D, calcium, and iron.
Omega-3 fatty acids are essential nutrients that keep our heart and
brain healthy. Pregnant women need to build up these important
nutrients in their bodies so they can pass them on to their
developing child.
Limit and Avoid Certain Types of Fish
If you
are pregnant, might become pregnant, nursing, or have
children, you and your children are more sensitive to
contaminants that may be in certain fish. In the womb and
through the six years after birth, children undergo extraordinary
cell growth. Toxic chemicals can disrupt a child's developing brain
and immune system. For example, too much mercury can affect how a
child learns, moves, and behaves. In adults, mercury can affect the
nervous and cardiovascular system. PCBs can affect the blood, liver,
and immune system. It can take years for high levels
of PCBs, or months for high levels of mercury, to lower in a woman's
body. A mother with high levels of chemical contaminants in her body
can pass them on to her unborn or nursing child. It's important to
eat fish for the health benefits, but make smart choices to minimize
your risk from exposure to contaminants.
Common Questions
Should my children and I eat fish?
Yes, fish is nutritious and beneficial
to your health. Fish is low in saturated fat and a good
source of protein, vitamins, minerals, and omega-3 fatty acids,
which are great for your heart, brain, and
overall health. Eat a variety of fish that are low in mercury
and other contaminants and follow the steps for
reducing your exposure to
contaminants in fish to assure you gain the health benefits
from fish.
Unfortunately, contaminants are in
most
foods,
so avoiding fish and replacing it with other protein sources
like meat or poultry will not eliminate your exposure to
contaminants.
Should I eat fish when I'm pregnant or breastfeeding?
Yes, during your pregnancy is a very important time to eat fish.
Avoid eating fish high in mercury and follow the steps for
reducing your exposure to
contaminants in fish. Breastfeeding provides your baby with
health benefits that will last a lifetime. The benefits of
breastfeeding outweigh any risks that your baby may receive
through breast milk. The key is to continue choosing fish low in
mercury and other contaminants so you and your child gain the
health benefits of fish.
Can I cook fish a certain way to reduce contaminants?
It depends on the type of contaminant. Contaminants such as PCBs
and DDT concentrate in the fat of fish. These contaminants can
be reduced by up to 50% by preparing
and cooking fish properly. Cut off the skin and fat before
cooking. Then broil, grill, or bake it on a rack so the fat
drips off the fish. Don't use the drippings for sauces. Fish
contaminated with mercury can't be prepared or cooked in a way
that reduces the mercury. Mercury is stored in the muscle tissue
(the fillet/meat of the fish).
See more frequently asked questions about
contaminants in fish.
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