Seafood Safety For Pregnancy

Seafood is a great source of nutrients for both mother and baby, but it's important to be aware of the risks. The FDA and EPA recommend that pregnant and breastfeeding women eat between 8 and 12 ounces of seafood per week, choosing fish that are lower in mercury. Some fish, particularly large, ocean-going predators, contain high levels of mercury, a toxin that is harmful to babies. Fish that live in polluted lakes and rivers can also contain chemicals such as polychlorinated biphenyls (PCBs).

What seafood is safe for pregnancy?

Salmon is safe, but opt for wild or organic farmed to avoid PCBs

Salmon is a great source of DHA, an omega-3 fatty acid that boosts your baby's brain power. It is also good for your memory and can improve your mood by reducing the risk of depression during and after pregnancy. However, farmed salmon may contain higher levels of polychlorinated biphenyls (PCBs), chemicals that can be harmful to a foetus or infant.

PCBs are industrial chemicals that were banned in the 1970s due to their toxicity and classification as a probable human carcinogen. Despite the ban, they persist in the environment, particularly in water, and can accumulate in the tissues of aquatic organisms, including fish.

To avoid exposure to PCBs, opt for wild salmon or organic farmed salmon. Wild salmon has the added benefit of containing more healthy omega-3 fats. When shopping for salmon, look for labels that indicate the salmon is wild-caught or organically farmed. You can also ask your local fishmonger about the source of their salmon to make an informed choice.

In addition to choosing the right type of salmon, it is important to follow food safety guidelines during pregnancy. Avoid raw or undercooked salmon, as it may contain bacteria and parasites such as Listeria, which can be dangerous for your developing baby. Cook salmon until it reaches an internal temperature of 145° Fahrenheit, or until the flesh is opaque and flakes easily with a fork.

By choosing wild or organic farmed salmon and ensuring proper food handling and preparation, you can safely include this nutritious fish in your pregnancy diet and reap the benefits for both you and your baby.

Avoid raw seafood like sushi, oysters, and ceviche

Seafood is a great source of nutrients for both mother and baby during pregnancy. However, it is important to be cautious about the types of seafood consumed and how they are prepared. Raw or undercooked seafood can pose risks to the health of the mother and the developing baby. Therefore, it is best to avoid raw seafood like sushi, oysters, and ceviche during pregnancy.

Raw seafood may contain harmful bacteria and parasites that can lead to foodborne illnesses. One of the primary concerns is Listeria, a bacterium that can cause listeriosis, a serious infection that can lead to miscarriage, stillbirth, or other complications. By cooking seafood properly, you can reduce the risk of exposure to these harmful pathogens.

Sushi, a popular dish made with raw fish, is best avoided during pregnancy. Instead of raw sushi, opt for cooked alternatives, such as California rolls made with cooked crab or tempura. If you're craving sushi, choose cooked options like eel or smoked salmon, ensuring the smoke salmon is cooked, not raw or cured.

Oysters, often consumed raw, can also be risky during pregnancy. Raw oysters may carry bacteria such as Vibrio vulnificus and Norovirus, which can cause severe illnesses. It is recommended to cook oysters before consumption to eliminate the risk of bacterial infections.

Ceviche, a dish made with raw seafood marinated in citrus juices, is another food item to avoid during pregnancy. The acidic marinade in ceviche does not guarantee the elimination of harmful bacteria and parasites. Cooking the seafood properly before marinating or opting for fully cooked dishes is a safer choice.

In summary, while seafood can be a nutritious part of a pregnant woman's diet, it is crucial to exercise caution. Avoiding raw or undercooked seafood, such as sushi, oysters, and ceviche, can help reduce the risk of foodborne illnesses and ensure the health and safety of both mother and baby.

Cook seafood until it reaches an internal temperature of 145° Fahrenheit

Seafood is a great source of nutrients for pregnant women, including omega-3, iodine, and choline, which are essential for the baby's cognitive development and spinal cord health. However, it is crucial to ensure that seafood is cooked properly to minimize the risk of foodborne illnesses.

Pregnant women are at a higher risk of foodborne illnesses due to changes in their immune system, making it crucial to handle and cook seafood safely. Raw or undercooked seafood can contain harmful bacteria and parasites, which can be dangerous for both the mother and the unborn child. Therefore, it is essential to cook seafood thoroughly to an internal temperature of 145° Fahrenheit (63° Celsius).

This recommended temperature is supported by the U.S. Food and Drug Administration (FDA), which provides guidelines for safe food handling and consumption. The FDA advises that seafood, specifically finfish, should be cooked to an internal temperature of 145° F to ensure food safety. This temperature is crucial to kill harmful bacteria such as Listeria, Salmonella, and other pathogens that may be present in raw or undercooked seafood.

To ensure that seafood reaches the desired internal temperature of 145° F, it is recommended to use a food thermometer. Insert the thermometer into the thickest part of the seafood to get an accurate reading. It is important to note that this temperature recommendation is specifically for finfish and that cooking instructions may vary for different types of seafood.

In addition to reaching the safe internal temperature, there are visual and textural cues that indicate properly cooked seafood. For finfish, it should appear opaque and milky white, flaking easily with a fork. For shellfish like shrimp, lobster, and scallops, cook them until they reach their appropriate color. The flesh of shrimp and lobster should be opaque and milky white, while scallops should be opaque, firm, and milky white.

Refrigerate fresh seafood and store in a sealed container

When it comes to storing fresh seafood, exposure to air, moisture, and warmth encourages bacteria to multiply rapidly. In addition, direct exposure to frigid temperatures can also cause fish to dry out.

To refrigerate fresh seafood and store it in a sealed container, start by removing it from the store packaging, washing it in cold water, and drying it with paper towels. Recreate an in-store ice bed by placing it in ice inside an airtight container in the fridge. It is important to keep seafood in the coldest part of your refrigerator at a temperature as close to 32 °F as possible.

As for freezing fresh seafood, rinse and dry it first. Then, wrap it tightly in plastic wrap or foil and place it in clean freezer bags or airtight containers. If you have bought vacuum-sealed packs of seafood, check to ensure the packaging is intact (no tears or holes) before storing them in the freezer.

It is also important to note that the shelf life of seafood varies by species, but a good rule of thumb is to use fresh seafood within 1 to 2 days of purchase.

Fish supports fetal growth and is a source of lean protein

Fish is a rich source of lean protein and supports fetal growth by providing key nutrients such as omega-3 fatty acids, iodine, choline, selenium, vitamin B12, vitamin D, and zinc. These nutrients are essential for the healthy development of the baby during pregnancy.

Omega-3 fatty acids, particularly DHA and EPA, have been linked to higher birth weight and are known to support cognitive development. Choline is crucial for the development of the baby's spinal cord, while iodine supports fetal growth and development. Fish is also a good source of selenium, which plays a vital role in the baby's growth and metabolism.

In addition to these specific nutrients, fish provides high-quality protein, which is essential for the growth and repair of body tissues, including those of the developing fetus. Protein is made up of amino acids, some of which are essential for human health and must be obtained from the diet.

The FDA and EPA recommend that pregnant women consume at least 8 ounces of seafood per week, choosing a variety of fish that are lower in mercury. This advice is supported by studies showing that moderate fish intake during pregnancy can positively impact fetal growth and cognitive development.

However, it is important to note that fish consumption can also expose the fetus to pollutants such as methylmercury, dioxins, and polychlorinated biphenyls (PCBs), which may have adverse effects on fetal growth and birth outcomes. Therefore, it is crucial to select fish that are known to have lower mercury levels and consume them in moderation as part of a healthy and balanced diet.

Frequently asked questions