Fish and shellfish are an important part of healthy eating. They contain protein, vitamin D, vitamin B12 and omega-3 fats. Eating fish benefits heart health and it helps children's brains and eyes to grow and develop. However, the fetus and infants exposed to high levels of mercury may have problems with learning, walking and talking. Carefully choose fish that are low in mercury. Toronto Public Health's Guide to Eating Fish for Women, Children and Families provides clear advice about choosing and eating fish.
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Is fish good for me?
Yes. It is an excellent source of protein and many other nutrients. Fish contains the omega-3 fats DHA and EPA.
DHA helps the brain, eyes and nerves of the fetus and child develop. Pregnant or breastfeeding women, or women who could become pregnant, should eat fish to get DHA. EPA is an omega-3 fat that helps prevent heart disease.
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Are there risks to eating fish?
Yes. Fish may contain mercury. Large fish that live a long time and eat other fish contain the most mercury, which builds up in the tissue of the fish. When we eat these fish, the mercury builds up in our bodies.
If you are pregnant or breastfeeding, or could become pregnant, you should avoid or rarely eat fish that are high in mercury. Mercury can cross the placenta and affect fetal brain and nervous system development. Studies show that children of women exposed to high levels of mercury during pregnancy have lower intelligence scores, delayed verbal and motor skills, impaired hearing and poor coordination.
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Can I safely eat fish?
If you are pregnant or breastfeeding, or could become pregnant, you can still enjoy the benefits of eating fish if you choose carefully and eat a variety of fish. You can also give fish to your children as long as you avoid or rarely feed them fish high in mercury. Mercury can cross the placenta and affect fetal brain and nervous system development. Studies show that children of women exposed to high levels of mercury during pregnancy have lower intelligence scores, delayed verbal and motor skills, impaired hearing and poor coordination.
One Canada's Food Guide Serving is 75 grams or 2.5 ounces or about half a cup.
Health Canada recommends eating at least two Canada's Food Guide Servings of fish each week that are high in omega-3 fats and low in mercury. See Eating Well with Canada's Food Guide.
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What about canned tuna?
There are different types of canned tuna. Read the label and choose "light" tuna because it is low in mercury. Choose "white" or Albacore tuna less often.
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What about salmon?
Salmon is a fish that provides a lot of omega-3 fats and is low in mercury. However, there are some concerns:
- low levels of other pollutants, such as PCBs, found in the fat of farmed salmon
- transfer of disease and parasites from farmed to local wild salmon
- pollution and waste from salmon farms
- stress on fish stocks used to feed farmed salmon
Wild salmon is lower in PCBs and has fewer ecological concerns than farmed salmon. Most canned salmon is wild. To lower the amount of pollutants in salmon, remove the fat and skin before cooking. Grill, broil or barbecue your fish so that the extra fat can drip off.
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What about raw fish?
Health Canada recommends that pregnant women avoid eating raw fish and raw shellfish. They may carry bacteria that can cause serious illness.
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Can I eat sport fish?
Sport fish are fish caught in local lakes and rivers. Some of these fish may not be safe to eat. If you eat sport fish, check the Guide to Eating Ontario Sport Fish or phone 1-800-820-2716 to get a free copy.
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What about the environmental impact of eating fish?
Toronto Public Health supports food production that is sustainable. Poor fisheries management can result in habitat damage, threats to other aquatic life and overfishing. For more information on making the best environmental fish choices refer to Guide to Eating Fish for Women, Children and Families.
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I am pregnant and I don't eat fish. Should I take an omega-3 fish oil supplement?
It is not known how much you would need to take to help the development of the fetus. If you choose to take supplements, read the label carefully. Look for those that say they have been tested for contaminants. You may also look for omega-3 supplements that are made from marine plant sources. Fish liver oil contains high levels of Vitamin A which may cause birth defects.
Last updated March 2010