Food in pregnancy: Fish and Fish Oils

Pregnant women who are keen to eat healthily and not put on any excess weight may avoid eating too much fatty or oily food in pregnancy. As a general rule of thumb that’s a good thing. But remember that some fats and oils are very good for you, especially when you are pregnant. Omega-3 polyunsaturated fatty acids and DHA (docosahexaenoic acid), commonly found in oily fish, are key nutrients for any pregnant woman. There is some confusion over pregnancy and fish oils, but what every pregnant woman should know is that DHA in particular is essential for your baby’s brain growth and eye development, especially so in the last three months when baby’s brain does most of its growing. And it’s not just food in pregnancy that’s important, these essential fatty acids are very important for breastfeeding mums too as the DHA content of a newborn’s brain triples during its first three months. So how do you make sure you are getting enough of these essential nutrients? Omega-3 and DHA are found in many foods that you probably already eat like walnuts, eggs (especially those named Omega-3 eggs), rocket, crab and prawns, flaxseed and chicken but they are especially found in salmon and other oily fish such as sardines (make sure prawns have been thoroughly cooked as they may be contaminated with harmful bacteria). So fish is important in pregnancy and fish oils will help your baby’s brain development. But already some of you will be hearing warning bells as some fish and seafood is considered a no-go area for pregnant women so you may have been advised not to eat it. According to experts it is best to avoid shark, swordfish, king mackerel, and tuna steak when pregnant. That’s because these large fish can contain high levels of methylmercury, a chemical that in accumulative doses can pose a threat to a developing baby’s nervous system. So if you have a craving for one of these larger fish, then at least try to eat it sparingly and not too often. There are plenty of other fish to safely enjoy including salmon, sole, flounder, haddock, tilapia, halibut, ocean perch, pollack, cod and trout as well as anchovies, sardines and herrings – these last three being particularly high in healthy Omega-3 Fish oils are also an important dietary supplement for men when couples are trying to conceive. The essential fatty acids omega-3 and omega-6 found in fish are important for regulating reproductive functioning, improving blood flow and enhancing sperm quality and mobility. Flaxseed oil is a good EFA alternative for those who don't eat fish. If your diet is lacking in fish ask your GP if they recommend you take a supplement.