List of Fish for Pregnant or Breastfeeding Women

The omega-3 fatty acids in many fish can promote your baby’s brain development. And some data show that eating sufficient amounts of seafood during pregnancy also helps prevent preterm birth and leads to developmental benefits and higher IQ. But in the same time, you should avoid mercury.

Happy Pregnant Women in Park
Happy Pregnant Women in Park

So the list of fish recommended for Pregnant or Breastfeeding Women, who need less Mercury and High omega-3 fatty acids in their diet,

  • Sardines / Mathi
  • Anchovy / Nethili
  • Salmon / Rawas
  • Shrimp / White Prawns
  • Pollock
  • Catfish / Pungus / Basa Fillets
  • Sole Fish
  • Tilapia
  • whitefish
  • Small Dried Fish

To be Avoided, say no to

  • Shark / Sura
  • Swordfish
  • King Mackerel / Seer Fish / Surmai
  • Tuna / Chura / Surai / Soora
  • Uncooked / Half-cooked fish and shellfish
  • Any Large Fish – long living ones accumulate more mercury

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Reference Resource :
http://www.fitpregnancy.com/nutrition/prenatal-nutrition/mercury-rising-0
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-fish/art-20044185?pg=1
http://www.wikihow.com/Eat-Fish-During-Pregnancy

Sardines – World’s Healthiest Food

Sardines are an excellent source of vitamin B12, ranking as one of the World’s Healthiest Food.

Sardine / Mathi
Sardine / Mathi

Health Benefits

1. Promote Heart Health
2. Promote Bone Health
3. Promote Optimal Health
4. Packed with Protein

Nutrition Facts (Amount Per 100 grams)
Calories 208
% Daily Value*
Total Fat 11 g 16.00%
Saturated fat 1.5 g 7.00%
   Polyunsaturated fat 5 g
   Monounsaturated fat 3.9 g
   Cholesterol 142 mg 47.00%
Sodium 505 mg 21.00%
Potassium 397 mg 11.00%
Total Carbohydrate 0 g 0.00%
  Dietary fiber 0 g 0.00%
  Sugar 0 g
Protein 25 g 50.00%
Vitamin A 2.00% Vitamin C 0.00%
Calcium 38.00% Iron 16.00%
Vitamin D 48.00% Vitamin B-6 10.00%
Vitamin B-12 148.00% Magnesium 9.00%

Purchasing Tips

Look for ones that smell fresh, firm to the touch, and have bright eyes and shiny skin.