Than it is fraught? And bad memory of the crumbs, and low cognitive abilities in the child afterwards. However, it is necessary to exclude not all fish from the diet, but only those species that contain the greatest amount of mercury. The benefits and harms of fish and seafood for humans are based on several factors. Here are excerpts from the recommendations.
Do not eat large predatory fish (shark, swordfish, mackerel). Eat up to 400 g of various types of fish and shellfish (shrimp, long-tuna, salmon, saithe, catfish) per week.
Yellowfin tuna contains more mercury than long-leaved tuna, so eat it no more than 200 g per week.
Before you eat fish caught by friends or someone from family members, make inquiries about the level of pollution of the reservoir, food was caught. Experts are worried that many women are so scared of the toxins in seafood that they eat too little or stopped eating at all. Experts hasten to calm and inform that pregnant women and children must necessarily eat fish. Is seafood important during pregnancy? Omega-3 fatty acids contained in fish are necessary for the development of the fetal brain. The organism does not produce them in an adequate quantity, and they must be supplemented by additional sources. Mom eats fish - the fruit receives from it all useful substances. Consumption in sufficient quantity of seafood helps prevent premature birth, promotes good mental development of the child, reduces the risk of developing asthma and even allergies in later life.
Revising the guidelines
Recent studies have shown that the amount of seafood recommended to a pregnant woman is not enough to bring the maximum benefit to the child, as well as the benefits and harms of fish and seafood. The conducted testing made the following conclusions. Women who consumed more than 360 grams of fish a week had better IQ. Their children possessed good motor, visual and visual-spatial skills. For women who ate less than 360 grams of fish per week, children were less socially developed and sociable.
Alternative to fish
And, nevertheless, many do not take seafood because of fear of poisoning with mercury or because they simply do not like them. Can fish oil serve as a substitute in this case? Experts divided in opinions. Some say that fish oil is an equal alternative. Others argue that it is preferable for women to receive fatty acids from food, and not from additives. The benefits and harms of fish and seafood are justified: after all, seafood, in their opinion, is also a high-quality protein, and much more, which is not present in supplements. Of course, other products also contain omega-3, for example, walnuts, flaxseed, grape seed oil, but they can not replace the fish. If you are interested in products containing omega-3 fatty acids, read the information on them on the labeling.
The Magnificent Ten
The listed species of fish and seafood contain a lot of omega-3 and little mercury: anchovies, herring, mackerel, mussels, oysters, salmon, sardines, scallops, small shrimps, trout.
So, we will summarize:
Remember 4 types of fish that are not recommended for pregnant women.
Prefer a smaller, darker and greasy fish with a high omega-3 content.
For maximum benefit to your child, eat at least 360 grams of fish and seafood per week. It is possible more. But be vigilant: the benefits and harm of fish and seafood can only be obtained through knowledge, the more you know about fish, the less it is dangerous for you.
Keep in mind: there is a risk that mercury contained in seafood can harm a child, but even more harm can be done by the mothers themselves who eat too little fish.