
Hi, Seafoodies!
It is important to eat healthily, but during pregnancy, nutrition takes on a new significance. Every bite becomes important to mom and her baby. Certain nutrients, such as protein, omega-3 DHA and vitamin D, folate and iron, are especially good for the brain and body of a baby.
We love seafood as a way to obtain many of these nutrients. This includes protein, DHA and vitamin D. It also contains iron, calcium, and DHA. Whether you’re actively trying to conceive, currently sporting a baby bump, navigating the foggy newborn days while breastfeeding or planning for a future family–understanding the seafood-pregnancy connection is important for both your well-being and your baby’s optimal growth.
Let’s look at why seafood is a great choice for pregnant women, nursing mothers and beyond.
Seafood and Pregnancy
Let’s get to one of the most important pregnancy nutrition questions immediately! The answer to one of the biggest pregnancy nutrition questions is a resounding “yes”. In fact, seafood may be the best food you can consume during this amazing journey. The Dietary Guidelines for Americans recommend that pregnant women eat a variety of seafood twice a week (about 8-12 ounces in total) to meet their nutrient needs, especially omega-3.
Certain nutrients are especially important when you’re trying to grow a tiny person. These nutrients are abundant in seafood:
DHA Omega-3 These essential fatty acids make up over half of the developing baby’s brain and retina. Your little one needs this fatty acid to think and see literally. DHA is essential for brain growth in pregnancy, infancy, and early childhood. The highest levels are required in the first 2 years of life. Seafood is the best source of DHA, as your body cannot produce it. Fatty fish such as salmon, mackerel, tuna, and trout contain the highest concentrations of DHA.
Protein: Pregnancy involves a period of rapid growth and development, with protein being the primary building material in your body. These amino acids are broken down, reassembled and used to build everything from the developing muscles and organs of your baby to the hormones needed to support your pregnancy. Seafood is a complete source of protein that contains all essential amino acids and is easily digestible. Fish and shellfish are lighter alternatives to some of the heavier or more difficult-to-digest protein sources during pregnancy.
Calcium: We all know calcium is important for strong bones. But did you also know that your baby can get the calcium it needs from your bones if they don’t receive enough calcium in your diet? As your baby develops, seafood like canned salmon and sardines can help you maintain your bone density. Include calcium-rich fish and seafood at least twice a week to reach your daily goal of 1,000 mg.
Iron: You may be feeling tired for no apparent reason during pregnancy. This could be due to iron deficiency. Iron is needed to produce haemoglobin, which carries oxygen for you and your child. Your blood volume increases by about 50% when pregnant. Iron deficiency, the most common nutritional deficit during pregnancy, is caused by seafood like clams and oysters. Halibut, crab, and halibut are also rich in iron. Animal-based iron (including that found in seafood) is better absorbed than iron from plant sources, so seafood is a good choice to increase iron intake.
Vitamin D: Vitamin D, also known as the “sunshine” vitamin, works with calcium to help build your baby’s teeth and bones. It supports the immune system, reduces inflammation, and may help to prevent pregnancy complications. Vitamin D deficiency can be common, particularly if you live in a northern climate or get little sun. Salmon, a fatty fish, is one of the best natural sources of vitamin D. It provides about 100% of daily requirements in just one serving.
Iodine This mineral, which is often overlooked, is essential for the brain development of your baby and thyroid function (which controls metabolism). The iodine requirement increases by 50% during pregnancy. Seafood, especially white fish and shellfish, is naturally high in this essential nutrient.
Choline: Along with DHA, it helps develop your baby’s brain and nervous system. Although eggs are the most common source of choline, other foods like salmon and cod also contain significant amounts!
As with any animal protein, it is important to cook all seafood thoroughly. This includes sushi! If you want sushi while pregnant, choose sushi with cooked seafood. There are only a few species that you need to avoid during pregnancy and while breastfeeding due to potentially higher mercury content–specifically, shark, swordfish, king mackerel, orange roughy, marlin and bigeye tuna.
The beauty of seafood lies in the way all the nutrients work together. Vitamin D aids calcium absorption. Healthy fats assist your body to utilize fat-soluble vitamins. The complete package of protein supports your growing body as well as your baby’s rapid growth.
It is easy to see why seafood is a good choice for a balanced pregnancy diet.
Seafood and Breastfeeding
Seafood benefits do not end at delivery! If you are breastfeeding, the 300-400 extra calories per day that you require should be derived from a variety of nutrient-dense foods, including seafood. This is why the omega-3 DHA that you consume will be passed on to your baby via breast milk. It continues to support brain and vision development. According to studies, breastfeeding mothers who consume enough DHA can contribute to the optimal development of vision in their infants for up to a year! The iron, calcium, and vitamin D in seafood can help you recover from pregnancy, fight fatigue and maintain bone health.
Seafood and Fertility benefits
Seafood can also be beneficial for those who are planning to become pregnant in the future. The anti-inflammatory omega-3s and protein-rich profile of seafood may be responsible for the increased chances of conception. This fatty acid may reverse fertility problems caused by inflammation, such as PCOS or Endometriosis.
Some studies have shown that increased DHA intake can improve the viability and mobility of sperm in men.
Bottom line? Seafood is rich in nutrients, which can support you and your child during critical stages of life. Try to eat at least two servings of different seafood every week. This includes salmon, shrimp, canned tuna, pollock, crabs, scallops and clams.
You and your growing family deserve the best, which is often found in the sea.