Fish in pregnancy: the good and the mercury

4 min read

Fish is one of the best foods for your baby’s brain and eyes, thanks to omega-3 fats, iodine and protein. Health bodies encourage two to three servings of low-mercury fish a week, including some oily fish.

Mercury builds up in large, long-lived predatory fish. Avoid shark, swordfish and marlin, and king mackerel and tilefish where they are sold. Keep tuna to about two servings a week at most. Some countries allow more tuna, and the app uses the lower, cautious figure.

Oily fish such as salmon, sardines, trout and mackerel give the most omega-3, but they can also carry pollutants, so many guidelines suggest no more than two portions a week. White fish such as cod, haddock and tilapia are low in mercury and can fill the rest.

Cook fish until it flakes easily, and avoid raw fish, raw shellfish and cold-smoked fish unless it is cooked in a dish. Canned fish is a safe, easy option. The fish planner in Bumplet helps you keep track across the week.