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I've heard that fish can contain mercury - should I cut out all fish from my diet whilst I' m pregnant?
With all the recent talk of mercury you may have the impression that you should avoid fish altogether while you’re pregnant – well think again! Fish is a highly nutritious food. Not only is it rich in long chain omega-3s and low in saturated fat, it is also an excellent source of protein, minerals, vitamin B12 and iodine – all of which are critical for your baby’s development as well as your own health.
Because unborn babies are sensitive to the effects of mercury, pregnant women or women who are planning to become pregnant within the next six months need to be selective about the fish they eat. However, by being informed about mercury and knowing the kinds of fish to limit you can avoid any potential harm while enjoying the many health benefits of fish.
Mercury levels differ from one species of fish to the next. Generally, fish that are larger, more mature and higher in the food chain, may contain higher levels of mercury. These fish species include Billfish, Swordfish, Broadbill, Marlin, Shark, Orange Roughy, Deep sea Perch and Catfish The recommendation for fish considered high in mercury is to limit to one serve per week (1 serve equals 150g).
Species of fish that don' t contain high levels of mercury can be eaten in amounts recommended for the general adult population (2-3 serves per week). Fish that have low levels of mercury and are also high in long chain omega-3s include sardines, canned salmon, canned tuna, Atlantic salmon, mackerel, herring and trout.
For more information on Mercury in Fish see our Fact Sheets
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