Sea fish are good for pregnant women and fetuses
Below the article will list 8 Sea fish that is good for pregnant women and fetuses needs to be eaten more often to ensure adequate supplementation.
Salmon
The list of sea fish that is good for pregnant women must first mention salmon. This type of fish contains the best source of omega-3 fatty acids, DHA and EPA, which help the fetus develop healthily and have a number of other benefits such as:
- Reduce the risk of premature birth, miscarriage.
- Reduce the risk of high blood pressure during pregnancy
- Has a great impact on the development of the nervous system in fetuses and newborns.
- Limit the risk of postpartum depression.
- Supports eye development in the fetus.
Salmon contains extremely low levels of mercury, so nutritionists encourage pregnant mothers to eat it 2 – 3 weekly cooked salmon meal.
Herring
Herring is an extremely good sea fish for pregnant mothers due to its extremely low mercury content and rich nutrients, diversity. In spite of, Herring does not contain carbohydrates but provides a lot of energy for pregnant mothers, to maintain a state of fullness for a long time.
This is also an important source of vitamin D to prevent vitamin D deficiency during pregnancy and help improve immunity for pregnant women..
Herring provides iron and vitamin B12, which help keep red blood cells healthy. This type of fish contains a lot of magnesium, calcium, Phosphorus plays an important role in the development of the fetal skeletal system.
The high potassium content in herring also helps nerve cells transmit signals well. Pregnant women should eat herring at least once a week.
Flounder
Sea fish that are good for pregnant women include flounder which contains low levels of mercury and is rich in protein. Flounder is low in mercury, contains few calories and little fat.
This type of fish also contains small amounts of essential vitamins and minerals such as vitamin B6, vitamin D, kali, phosphorus, Niacin. Specifically in approx 28 gram of flounder contains approx 70 mg of omega-3 fatty acids, so pregnant mothers can feel secure eating this fish if cooked.
Cod
Cod is a type of fish with white flesh, The meat is very firm and has few bones. This fish has high protein content, selenium, iodine and other trace elements, has the effect of improving metabolism, thyroid function of pregnant mothers.
At the same time, it prevents fetal growth retardation and congenital hypothyroidism. Cod also contains vitamins that help the body absorb and use calcium effectively to protect the bone system, teeth for pregnant mothers.
Mackerel
Mackerel has extremely high nutrient content and a large amount of mercury, so if pregnant women eat too much, they will easily be poisoned.. Therefore, You should only eat mackerel according to the correct dosage and doctor's instructions to ensure safety for mother and baby.
Mackerel contains many essential nutrients for the health of pregnant mothers and the development of the fetus such as vitamin B12., phosphorus, protein, harness, Niacin... good for pregnant mothers if eaten properly.
Mullet
Mullet is a type of fish that contains a lot of protein and amino acids necessary for pregnant mothers' health, so this fish brings many important benefits.. Mullet contains a lot of protein, omega-3, Protein... diverse and rich, Supports nutritional supplementation for pregnant mothers throughout pregnancy.
Anchovies
Anchovies are tiny but are listed on the list of sea fish that are extremely good for pregnant mothers. Anchovies are considered safe for pregnant women because they contain low levels of mercury and contain many omega-3 fatty acids necessary for pregnancy..
Anchovies provide essential nutrients for healthy fetal development, specifically like:
- Protein supports comprehensive development of the baby.
- Iron supplements the mother's blood because pregnancy requires more blood and prevents anemia, tired.
- Calcium is necessary for the development of bones and teeth.
- DHA helps support healthy brain and eye development of the fetus.
Therefore, Pregnant mothers can prepare anchovies in many different dishes such as fried anchovies, braised anchovies, anchovy sour soup or any dish, Make sure the fish is completely cooked.
Sardines
Sardines have only low mercury content 0,013 lower than fish such as tuna, mackerel, catfish. Therefore, Add sardines to the nutritional menu for pregnant mothers.
Not only is it a safe choice for pregnant mothers, but sardines also contain healthy nutrients that are essential during pregnancy.. An 85g serving of sardines contains up to 2g of omega-3, which is very beneficial for the brain and cardiovascular health of pregnant women and their fetuses..
When provided with the necessary amount of omega-3 fatty acids during pregnancy, it also reduces the rate of premature birth to the lowest level.. The vitamin D and calcium content in sardines, when combined together, will stimulate the production of new bone tissue for the body..
Besides, Sardines also contain vitamin B12, which helps promote the growth of new cells, Supports the development of tissues and organs in the body. Try making crispy fried sardines, sardines in tomato sauce, braised sardines... will definitely serve you with rice and will be hard to resist.
Notes when eating sea fish for pregnant mothers
With 8 The sea fish mentioned above that are good for pregnant women is considered safe for pregnant women, But if pregnant mothers eat the wrong way, it will also negatively affect the health of mother and baby. Some notes when eating sardines for pregnant mothers are as follows:
- Pregnant mothers should only eat as much as possible each week 2 – 3 servings of the fish above, about 113 grams per serving, Don't eat too much.
- Only eat fully cooked fish, Absolutely do not eat dishes like fish salad, Undercooked fish... is susceptible to pathogens and food poisoning.
- Limit consumption of fish that contain a lot of mercury such as tuna, Swordfish... will not be good for the fetus.
- Consult your doctor before eating certain fish if you are not sure whether it is safe or not.
Hy vọng những thông tin bài viết vừa giới thiệu về các loại cá biển tốt cho bà bầu, sẽ giúp mẹ bầu xây dựng được thực đơn thai kỳ an toàn, khoa học và đầy đủ chất dinh dưỡng.
The article is evaluated by BS. Nguyen Ngoc Sang – Head of Kidney and Urology Module, Former Head of Pediatrics Department - Hai Phong University of Medicine and Pharmacy
