Ah, the joys of pregnancy - morning sickness, swollen ankles, and that feeling like you're constantly about to burst. And just when you thought it couldn't get any worse, someone tells you that you can't eat your beloved sushi anymore because of the risk of mercury poisoning. Seriously? Don't worry mama-to-be, we've got good news for you! You can still indulge in some delicious seafood without harming yourself or your baby - enter salmon.
Why is Salmon Safe?
Salmon isn't just safe during pregnancy; it's actually a superfood! It's loaded with omega-3 fatty acids, which are crucial for brain development in babies. Additionally, it's low in mercury compared to other types of fish like tuna or swordfish. In fact,a serving (3.5 ounces) contains only 0.024 parts per million of mercury, making it one of the safest options out there.
How Should I Prepare My Salmon?
Now that we know salmon is a safe option during pregnancy let's dive into how to prepare it properly:
Choose Wild-Caught Instead of Farm-Raised
Wild-caught salmon tends to have less contamination than farm-raised and has been found to contain more nutrients essential for fetal development such as vitamin D.
Fully Cook Your Fish
Raw or undercooked fish should always be avoided due to harmful bacteria risks such as listeria and samonella but fear not! As long as your fish is cooked throughly (145°F), those risks become near nonexistent!
Be Mindful Of Toppings And Seasonings
When adding toppings and seasonings pay attention to avoiding unnecessary salt,sodium nitrate (found often in bacon bits) (who even adds these things) which may cause an upset stomach while being pregnant anyways!
So go ahead play around with herbs,take advantage & mix it with some citrus or fruits to give it a sweet twist!
Can I Overdo it on Salmon Consumption?
As much as salmon can be healthy during pregnancy, too much of something isn't always the best thing in theory. That being said there's no official recommended serving that suits everyone equally.
Guidelines for Safe Consumption
- American Pregnancy Association suggests eating 8 -12 ounces per week
- The United States' Department of Agriculture and the Food and Drug Administration recommends pregnant individuals consume 2–3 servings (8–12 oz) of low mercury fish such as salmon each week.
- Although fish is known for its nutritional value many Health organizations include guidelines consisting of safe weekly intake amounts(Please add credible source)
Remember that moderation is key!
Thinking about buying pre-packaged/smoked salmon? Double check the sodium levels within your purchase compared to others. Often times prepackaged items try to preserve their product flavor by packing it with unnecessary high sodium content (this knowledge you might've acquired from watching tv commercials like me) which could again cause extra fluid retention if consumed too often during pregnancy. It's better off seasoning & smoking seafood in-house when possible.
Salmon offers an almost perfect balance between nutrition, safety and taste during pregnancy when prepared correctly. So don’t sweat missing out on sushi rolls, instead focus your energy towards preparation details alongside pairing up salmon filets based upon palatability while achieving optimal health benefits without compromising safety measures - afterall, what’s humorously termed as “pregnancy brain” leaves little room for risk taking!