Sole During Pregnancy: Safe Or Not?

is sole safe during pregnancy

Fish is a great source of lean protein and essential amino acids, which are crucial for the development of a baby's cells, skin, muscle, hair, and bones. However, there are some types of fish that should be avoided during pregnancy due to their high mercury content, which can be harmful to a developing fetus. So, is sole safe to consume during pregnancy?

shunchild

Sole is safe to eat during pregnancy when cooked

Fish is a great source of nutrition for pregnant women and their babies, but it's important to be aware of the risks associated with certain types of fish and the way they are cooked. While it's recommended that pregnant women eat fish, not all fish are safe to consume during pregnancy.

Sole is a flatfish that falls under the category of low-mercury fish, which are generally considered safe for pregnant women to consume. According to the Environmental Protection Agency (EPA) and Food and Drug Administration (FDA), pregnant women should eat 8 to 12 ounces (or two to three servings) of low-mercury fish every week. This includes fish like sole, anchovies, catfish, cod, crab, flounder, shrimp, tilapia, salmon, scallops, and trout, among others.

Cooking your sole properly is crucial to ensure it's safe to eat during pregnancy. Raw or undercooked fish can harbour bacteria and parasites, such as Listeria, which can be dangerous for both you and your baby. To eliminate these risks, make sure your sole is cooked until it reaches an internal temperature of 145° Fahrenheit. You'll know it's done when the flesh is opaque and the fillets flake easily with a fork.

In addition to proper cooking, it's important to buy fresh seafood and store it properly. Check that the fish isn't discoloured and doesn't smell bad. When cooking at home, use separate cutting boards for meats and produce, and don't reuse marinades.

While sole is a healthy option, it's important to vary your fish choices during pregnancy. Oily fish, for example, are a good source of omega-3 fatty acids, but they can also contain environmental pollutants like PCBs and dioxins. Therefore, it's recommended to limit your consumption of oily fish to two portions per week.

shunchild

It is a low-mercury fish, according to the FDA

Fish is a great source of lean protein and essential amino acids, which help create all of your baby's cells, from skin and muscle to hair and bones. It is also a source of the omega-3 fatty acid DHA, which has been shown to boost baby brain power. An adequate intake of omega-3 fatty acids and DHA may also improve your memory and decrease your risk of depression during pregnancy and postpartum.

However, some fish contain high levels of mercury, a toxin known to impair fetal brain development. Others may harbour polychlorinated biphenyls (PCBs), chemicals that can be harmful to a fetus or infant.

Flatfish, including flounder and sole, are considered low-mercury fish by the FDA. This means that a 132-pound woman can safely eat up to 18 ounces per week, and a 44-pound child can safely eat up to 6 ounces.

To stay on the safe side, it is recommended that you stick to two to three servings (8 to 12 ounces) of low-mercury fish per week. If you are eating recreationally-caught fish, check local state advisories for the waters where the fish was caught. If no information is available, stick to one serving of these fish per week, with the skin and excess fat removed.

When cooking flatfish, such as sole, check that it is cooked by slipping the point of a sharp knife into the flesh and pulling it aside. The flesh should be opaque, with flakes beginning to separate. After turning off the heat, let the fish stand for three to four minutes to finish cooking.

shunchild

Fish is a great source of protein and essential amino acids, which help create all of your baby's cells, from skin and muscle to hair and bones. It is also a good source of omega-3 fatty acids, which are known to enhance brain development and fetal growth.

However, some fish contain high levels of mercury, a toxin known to impair fetal brain development. Others may contain polychlorinated biphenyls (PCBs), chemicals that can be harmful to a fetus or infant.

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) recommend that pregnant and breastfeeding women eat two to three servings of low-mercury fish per week. This equates to 8 to 12 ounces of fish per week.

Low-mercury fish options include flatfish (flounder and sole), salmon, oysters, scallops, shrimp, tilapia, catfish, crab, and more.

It is important to note that fish should be properly cooked before consumption during pregnancy. Raw or undercooked fish may contain bacteria and parasites that can be dangerous for the developing baby.

By including two to three servings of low-mercury fish in your weekly diet, you can safely enjoy the nutritional benefits of fish during your pregnancy.

shunchild

It is best to avoid raw fish during pregnancy

While flatfish (including sole) are considered low-mercury fish, and are safe to eat during pregnancy, it is best to avoid raw fish, including sushi and sashimi, while pregnant. Raw fish has a higher risk of containing parasites or bacteria than fully cooked fish.

Pregnant women are more susceptible to infection, as their immune systems are lowered while they are sharing them with their growing fetus. This increased susceptibility to infection can, in turn, increase the risk of miscarriage, stillbirth, uterine infection, and preterm delivery.

Listeria, a type of food poisoning that can be caused by eating raw fish, can also cause preterm labour, stillbirth, and miscarriage. Listeria can also cause problems with a newborn's kidneys and heart, as well as infections of the blood or brain.

Raw fish can also result in increased mercury exposure to your baby. High levels of mercury can cause brain damage, hearing, and vision problems in the baby.

While some sources suggest that it is safe to eat raw fish during pregnancy if it is good quality and from a reputable restaurant, it is still not recommended, due to the risks outlined above.

Pregnancy and Purification: What's Safe?

You may want to see also

shunchild

Other low-mercury fish include salmon, shrimp, and scallops

Fish is one of the best foods to eat when pregnant, but some types are off-limits. Eating enough of the right types of seafood is not only healthy but recommended for both you and your baby. Seafood provides protein, vitamins B12 and D, iron, selenium, zinc, iodine, and those all-important omega-3 fats.

The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise pregnant and breastfeeding women to eat up to 12 ounces (two to three servings) of low-mercury fish every week.

Salmon, shrimp, and scallops are all low-mercury fish that are safe to eat during pregnancy. Salmon is one of the lowest-mercury kinds of seafood and is also one of the richest sources of vital omega-3 fatty acids, which are known to enhance fetal growth and brain development. In fact, a 2014 U.S. government report found that a pregnant woman could eat up to 53 pounds of salmon a week without putting her fetus at risk of reduced IQ from mercury exposure.

Scallops are also extremely low in mercury. A pregnant woman could eat up to 175 pounds of scallops per week before adverse IQ effects on her child would be expected. Shrimp is another commonly eaten fish that is low in mercury.

While salmon, shrimp, and scallops are all safe, low-mercury options, it's important to avoid fish that are high in mercury, such as shark, swordfish, king mackerel, and tilefish. These fish contain high levels of mercury that can harm an unborn baby's developing nervous system.

Frequently asked questions

Yes, sole is considered safe to eat during pregnancy, but only when cooked. Raw or undercooked fish can contain bacteria and parasites that are dangerous for your developing baby.

The Environmental Protection Agency (EPA) and Food and Drug Administration (FDA) recommend two to three palm-sized servings (8 to 12 ounces) of low-mercury fish per week. This includes anchovies, catfish, cod, crab, flounder, shrimp, tilapia, salmon, scallops, skate, canned light tuna, and freshwater trout.

Tilefish from the Gulf of Mexico, bigeye tuna, king mackerel, marlin, orange roughy, shark, and swordfish are high in mercury and should be avoided.

Written by
Reviewed by
Share this post
Print
Did this article help you?

Leave a comment