Is Salmon Good For Pregnancy? - Yes, Too Good!

Eating whilst pregnant can become overwhelming. There are so many regulations when it comes to your diet. Eating fish is a great way of getting vitamins and Omega fats into your diet but it can be a tricky task knowing what fish is safe and when to avoid it. This leads us to ask ‘Is salmon good for pregnancy?

Salmon Lovers – Is Salmon Good For Pregnancy?

For salmon lovers, the good news is it is considered safe, and it’s good to eat during pregnancy.

Packed with nutrition and bursting with rich Omega 3 acid salmon is a great staple to have in your maternal meal times. Eating salmon when pregnant helps your baby’s brain development but the advice around portion control and cooking quality must be followed.

Pregnancy and Food

Meal times can become a haze of dos and don’ts whilst pregnant. Then there’s the quality control behind packing as many nutrients into every bite you take. If you’re not frustrated yet your time will come when you realize your favorite foods are on stop till after your baby is born.

Thankfully you can tuck into a good plate of salmon and know it’s safe and healthy for both you and your baby. Or is it?

There is nothing more refreshing than a salmon steak topped with a squeeze of lemon and fresh dill but with so much contradictory advice regarding fish, portion control, mercury content, and toxins. Is salmon good to eat while pregnant?

Eating Salmon When Pregnant

The question is salmon good for pregnant women? Begs for an answer, and guess what? Salmon is on the green light list of pregnancy foods declared safe to eat in pregnancy.

Salmon can deliver a number of nutrients to you and your baby that can boost development in many ways providing it is thoroughly cooked. Raw salmon found in the Japanese favorite sushi is not considered safe as it could contain Listeria.

Benefits of Salmon

Now we know we can safely consume a family favorite.But is salmon good for you during pregnancy? Let’s boast about what this friendly fish has to offer.

Salmon naturally has a lower Mercury content than its other fishy friends so consuming it more than once a week is harmless. That is only if your desires lie in having it for two meals!

Oh, my Omegas

Packed with Omega 3 acids, salmon can boost brain development in your bub. A study found that children whose moms ate Omega rich foods during pregnancy had significantly higher IQs than their peers.

When pregnant, your Omega levels are known to decrease so keeping on top of adding foods high in this nutrient can help boost your child’s neuro pathways.

Nestled Nutrients

It is undeniable how much goodness is in salmon. Packed with protein and vitamins it is clear that both you and your baby would benefit from consuming salmon on a weekly basis.

Alongside the amazing Omega 3 and 6s, you are opening up your body to the all important Vitamin D, B12, and B6 all these nutrients help develop your baby’s muscles, skeletal structure, and brain development.

Reduces Risk of Hypertension and Preterm Labor

Hypertension and high blood pressure during pregnancy are dangerous and lead to a condition known as Preeclampsia. The genuine goodness found in salmon contributes to lowering the risk of high blood pressure although studies haven’t been able to pinpoint this as salmon on its own but as part of a well rounded balanced diet.

Moving on to the risks of preterm labor, a review in research found that there was a 42% reduced risk of extreme early delivery and 11% reduced preterm delivery in those who consumed Omega 3 supplements. With this in mind, we know that salmon is a great source of Omegas so eating more of this fish is believed to correlate with lowering the risks involved with early births.

Mercury madness

Supplementing the Omega nutrients has become common practice during pregnancy and is usually included as part of your prenatal meds.

Eating large quantities of fish has scared many moms due to the levels of Mercury found within and the risks associated with organ damage but salmon is considered to have low mercury content so you can chomp away on a great salmon based banquet more than once a week (only if you want though!) Without the fear of doing more harm than good.

Precautions whilst eating Salmon

Whilst you may be on the road to creating a genius by including salmon as a regular staple on your plate, it’s best to consider some precautions when asking, “Is Salmon Good For Pregnancy?”

Listeria exposure

Undercooked foods have the capacity to contain bacteria known as Listeria. Thought to be dangerous for both you and your baby the symptoms of listeriosis can sometimes be mild to literally non-existent which is why it is so dangerous. Whilst you may not be showing signs of illness the infected bacteria can make its way around the body leaving it to cross the placenta increasing risk of preterm labor, miscarriage, stillbirth, and life threatening conditions yo your baby once born.

Monitoring Mercury

As we discovered, salmon is one of the seafood dishes with a low mercury content but this doesn’t mean that you can eat an endless amount of salmon.

High levels of Mercury found in oily fish can have major developmental implications for your baby including brain damage and visual impairment. Choosing salmon is a great way of getting the nutrients oily fish have to offer but it is best to keep it at 3-4 oz no more than twice a week.

Types of Salmon

Salmon is a dish that can be served in a variety of ways. With fish, we need clear guidelines to adhere to. Yes, it has amazing benefits but is it safe to eat all types of prepared salmon?

Take a look at the table and consider which types of Salmon are safest.

Safe	Unsafe
Canned salmon– This is pasteurized from bacteria during the packing process making it safe for you to eat during pregnancy.	Raw Salmon– Eating Sushi dishes containing raw meats is a huge no no for pregnant women. As the desire for a crispy cali roll may be tempting you should only consume it if there are no contaminants of raw fish.
Ready to eat salmon– Pouches or cooked flaked salmon is considered safe as it also goes through a sterilization process when being packaged.	Smoked salmon- Smoked salmon of the cold variety has a higher risk of containing the Listeria bacteria. Avoid cold ready to eat salmon unless it has been cooked before packed.
Cooked, Fresh or Frozen– Cooked salmon steak or portions are a great addition to a maternal diet providing it is cooked all the way through. Internal temperatures need to be around 145 Fahrenheit before consumption. Salmon can be oven baked, BBQ’d boiled, poached, or grilled.

How Much Salmon Can I Eat During Pregnancy?

Is salmon good for pregnancy and how much is too much? Research about portion sizes contradicts from country to country. In the USA there are no guidelines as to how much salmon you can eat in one week. Whereas Australia advises limiting your intake to 2-3 savings and the UK also advises 2 portions is adequate for a healthy diet.

So why the varying advice?

To be honest it all boils down to the mercury and toxin content. Many health boards prefer to err on the side of actuation giving pregnant moms the chance to still consume the goodness without subjecting their body and baby to the possible toxins that are found in fish regardless of how low the risks are.

Knowing this may make you feel safer only to consume salmon twice a week at best but there are currently no restrictions within the USA.

Mercury Content

The effects of high mercury levels in your diet are worrying for doctors and moms throughout the USA. Mercury is found in many oily fish and shellfish meaning that you need to limit your consumption.

The Food Standards Agency states that Canned salmon on average contains 0.014 ppm of mercury whilst fresh cooked salmon can be around 0.02 ppm. In respect of these figures, a fish is classified as ‘low mercury content’ if it has under 0.1ppm of mercury.

Other toxins can lie dormant within salmon of course but this would be dependent on how it was farmed and sourced. Farmed salmon usually has lower toxins than wild salmon.

Taking the benefits along with the low mercury content it is clear why salmon when cooked thoroughly is a great choice to eat during pregnancy.

Delicious and Healthy Salmon Recipes for Pregnancy

Pregnancy is the perfect time to savor nutritious and delicious meals that benefit both you and your growing baby. Salmon is an ideal choice, and with these five scrumptious recipes, you can enjoy a variety of flavors and cooking techniques.

1. Baked Lemon Herb Salmon

Preheat your oven to 400°F (200°C).
Place a 6 oz (170g) salmon fillet on a foil-lined baking sheet.
In a small bowl, mix 1 tbsp olive oil, juice of half a lemon, 1 tsp minced garlic, and 1 tsp dried herbs (such as dill, parsley, or basil).
Spoon the mixture evenly over the salmon fillet.
Bake for 12-15 minutes, or until the salmon flakes easily with a fork.

2. Honey Garlic Glazed Salmon

Preheat your oven to 375°F (190°C).
In a small saucepan, combine ⅓ cup honey, ¼ cup soy sauce, 2 cloves minced garlic, and 1 tsp grated ginger. Simmer for 2-3 minutes.
Place a 6 oz (170g) salmon fillet on a foil-lined baking sheet and brush with the honey-garlic glaze.
Bake for 15-20 minutes, basting with the glaze every 5 minutes, or until the salmon flakes easily with a fork.

3. Salmon and Veggie Foil Packets

Preheat your oven to 400°F (200°C).
Cut 4 large pieces of aluminum foil.
Place a 6 oz (170g) salmon fillet on each piece of foil and top with your choice of sliced vegetables (such as bell peppers, zucchini, and cherry tomatoes).
Drizzle with olive oil, and season with salt, pepper, and dried herbs (such as dill, parsley, or basil).
Fold the foil into a sealed packet, and bake for 20-25 minutes, or until the salmon flakes easily with a fork.

4. Pan-Seared Salmon with Creamy Spinach

Heat 1 tbsp olive oil in a skillet over medium heat.
Season a 6 oz (170g) salmon fillet with salt and pepper and cook for 4-5 minutes per side, or until it flakes easily with a fork. Remove from the pan.
In the same pan, add 2 cups fresh spinach and cook until wilted.
Stir in ⅓ cup heavy cream, 1 tsp minced garlic, and salt and pepper to taste. Simmer for 2-3 minutes.
Serve the salmon over the creamy spinach.

5. Teriyaki Salmon with Broccoli and Rice

In a small saucepan, combine ¼ cup soy sauce, ¼ cup water, 2 tbsp honey, 1 tbsp cornstarch, 1 tsp grated ginger, and 1 clove minced garlic. Simmer until thickened.
Cook 1 cup of brown rice according to package instructions.
Steam 2 cups of broccoli florets until tender.
Heat 1 tbsp olive oil in a skillet over medium heat, and cook a 6 oz (170g) salmon fillet for 4-5 minutes per side, or until it flakes easily with a fork.
Drizzle the teriyaki sauce over the cooked salmon, and serve with rice and steamed broccoli.

Alternative Sources of Omega-3s for Pregnant Women

While salmon is an excellent source of Omega-3 fatty acids, you can also find these essential nutrients in other foods. Here are some alternative sources to incorporate into your pregnancy diet:

Chia seeds: These tiny seeds pack a powerful punch of Omega-3s, fiber, and antioxidants. Add them to smoothies, yogurt, or oatmeal to give your meals a nutrient boost. According to NCBI, Consuming chia seeds during pregnancy can help support your baby’s brain development and reduce inflammation in your body.

Walnuts: Rich in Omega-3s, walnuts can be easily added to salads, yogurt, or oatmeal. Walnuts also provide essential nutrients like magnesium and Vitamin E, which can promote healthy fetal growth and support your immune system during pregnancy.
Flaxseeds: Excellent plant-based source of Omega-3s, flaxseeds can be ground and added to smoothies, baked goods, or sprinkled on salads. They also contain lignans, which have antioxidant properties and can help regulate hormone levels during pregnancy.
Edamame: These young soybeans are not only a great source of Omega-3s but also provide high-quality protein, fiber, and essential vitamins and minerals. Consuming edamame during pregnancy can support your baby’s growth and development, and help you maintain your energy levels.
Algae-based supplements: If you prefer to avoid fish altogether, consider taking an algae-based Omega-3 supplement. Derived from microalgae, these supplements are plant-based and can provide the same benefits as fish oil without the risk of contamination with mercury or other toxins.

These are only a few, and there are plenty of other sources of Omega-3s. Do a bit of digging, find which one you like, and incorporate them into your diet to ensure you’re getting the necessary nutrients for a healthy pregnancy.

Precautions and Recommendations for Consuming Seafood During Pregnancy

Seafood can be a nutritious addition to your pregnancy diet, but it’s essential to take precautions and follow specific recommendations to ensure you and your baby’s safety.

Choose low-mercury fish: Opt for fish with lower mercury levels, like salmon, sardines, and trout. Avoid fish with higher mercury content, such as shark, swordfish, and king mackerel.
Cook fish thoroughly: Ensure that fish is cooked to an internal temperature of 145°F (63°C) to eliminate any potential bacteria or parasites. Avoid consuming raw or undercooked fish, such as sushi or ceviche.
Limit servings: Aim for 2-3 servings of low-mercury fish per week, with each serving being around 3-4 oz (85-113g). This guideline can help you reap the benefits of fish consumption without exposing yourself or your baby to excessive mercury levels.
Be cautious with shellfish: While shellfish like shrimp, scallops, and clams can be part of a healthy pregnancy diet, make sure they are cooked thoroughly to avoid foodborne illnesses. Avoid consuming raw or undercooked shellfish.

Wrapping Up

Is salmon good for pregnancy?

100% yes!

Salmon provides you and your baby with some spectacular vitamins and nutrients perfect for developing bodies and minds. Providing the fish is cooked or sterilized before eating you can go ahead and fill your boots!

Raw or undercooked salmon can pose significant bacteria risk which can lead to catastrophic outcomes in pregnancy but overall you can add this superfood to your basket and once cooked you can eat it knowing you are putting the best in your system for your baby.

Is Salmon Good For Pregnancy? – Yes, Too Good! | Learn From a Mother of 5