Cooked seafood is safe and highly recommended during pregnancy. Nutritional guidance encourages pregnant individuals to consume low-mercury seafood, recognizing its unique health benefits for both the parent and the developing fetus. The nutrients found in fish and shellfish are fundamental to supporting healthy fetal growth and neurological development. Consuming the right types of seafood, prepared correctly, provides significant advantages that outweigh potential contamination risks.
Why Cooking Seafood is Crucial
The requirement to eat only cooked seafood stems from the need to eliminate foodborne pathogens that can cause serious illness during pregnancy. Raw or undercooked seafood, such as in sushi or ceviche, may harbor harmful bacteria and parasites. Pregnant individuals are at an increased risk for infection by bacteria like Listeria monocytogenes, which can lead to severe complications, including miscarriage or premature delivery. Cooking seafood completely to an internal temperature of 145°F (63°C) effectively destroys these microorganisms, ensuring the food is safe to eat. Finfish is fully cooked when the flesh becomes opaque and flakes easily, while shellfish like oysters and clams are done when their shells open during heating.
Navigating Mercury Exposure
The primary chemical concern with seafood is methylmercury, a neurotoxin that accumulates in aquatic life. This organic form of mercury is readily absorbed by fish and then undergoes bioaccumulation up the food chain. Larger, longer-lived predatory fish tend to have the highest concentrations of methylmercury. When a pregnant person consumes high-mercury fish, the toxin can cross the placenta and affect the developing fetus. This exposure poses a risk to the fetal brain and nervous system. Guidance strongly advises avoiding specific species that consistently test high for methylmercury. Fish that must be avoided entirely include Shark, Swordfish, King Mackerel, and Tilefish from the Gulf of Mexico. Cooking does not reduce the mercury content in fish flesh, so preparation method does not mitigate this risk. Making informed choices about the species consumed is the only way to manage methylmercury exposure.
Safe and Recommended Seafood Choices
To gain the nutritional benefits while minimizing risk, it is recommended to focus on low-mercury options. Health organizations suggest consuming between 8 and 12 ounces of low-mercury seafood each week, which is equivalent to two to three servings. This quantity is intended to ensure adequate intake of beneficial nutrients without exceeding safe mercury limits. The “Best Choices” list includes many popular and readily available options:
- Salmon
- Shrimp
- Tilapia
- Catfish
- Cod
- Canned Light Tuna
Essential Nutritional Contributions
Seafood provides a complex profile of nutrients beneficial for fetal growth. The most well-known benefits come from the long-chain Omega-3 fatty acids, Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA). These fatty acids are structural components of the brain and the retina, with high demand during the third trimester of pregnancy. Adequate maternal intake of DHA and EPA is associated with improved neurodevelopmental outcomes, including better cognitive and visual function in the child. Beyond Omega-3s, fish is an excellent source of lean protein, B vitamins, and minerals like iodine and iron. Iodine is necessary for the proper development of the baby’s thyroid and nervous system, while iron supports the parent’s increased blood volume.