During pregnancy, the woman has and should eat fish because it is a food through which the pregnant woman ensures the intake of vitamins and minerals such as Omega 3. However, not just any type of fish is worth, since there are those classified as most dangerous fish for the woman and the baby in the pregnancy. We will tell you what it is about!
Nutritionally, fish provides proteins of high biological value: minerals such as calcium, phosphorus, iodine or iron, and vitamins. Interestingly, it is the small fish, those that are consumed with their own spine, which provide the greatest amount of calcium.
Among the vitamins, those of group B are present in both white fish and blue fish in relatively similar amounts. However, and since vitamin D is a fat-soluble vitamin –vehiculizada in fat-, oily fish provides much more vitamin D than white fish.
The role of this vitamin D during pregnancy is very important, as it facilitates the binding of calcium to the developing bones of the fetus. Additionally, blue fish provides vitamin A and essential fatty acids in greater amounts than white fish. In addition to delaying the onset of cardiovascular diseases, the fatty acids present, mainly, in blue fish have anti-inflammatory and protective properties of the immune system.
Specifically, linoleic (omega 6) and linolenic (omega 3) fatty acids are essential for the body, as they are vital for the development and functioning of the brain and brain connections. During pregnancy, throughout all trimesters, a supply of essential fatty acids ensures correct formation and development of the fetus' brain.
However, fish also present certain dangers for both the pregnant woman and the baby that grows inside her.
- It is recommended avoid eating raw fish and shellfish, since they can contain in their muscle a parasite known as anisakis. This worm does not affect the fetus directly, but it can cause a serious reaction in the mother, especially if she turns out to be allergic.
- It is also recommended do not eat smoked salmon for having produced outbreaks of Listeria monocytogenes. This foodborne pathogen can cause miscarriages, premature births and even fetal death depending on which week the infection is contracted.
- The amount of mercury that a fish accumulates in its muscle is directly related to its size, so that the larger the piece, the more mercury. This metal is harmful to the brain and the developing nervous system of the fetus, so it is advisable, within the same fish, to choose smaller pieces instead of larger ones. Interestingly, tuna, despite being a large fish, contains significant amounts of selenium, capable of neutralizing the possible negative effects of mercury in the body, so, in moderation, it is a perfectly safe fish.
According to this, at the time of choose a fish To consume during pregnancy, the woman should lean towards moderate-sized oily fish or, if the strong taste of them is unpleasant, try to increase the consumption of white fish to 4 or 5 times a week.
Fish is a food of great interest in the Mediterranean diet, where it has traditionally been consumed at a rate of at least 3 times a week, even more, especially in coastal areas.
In the classification of fish, we can find two large groups, white and blue fish, which basically differ in the amount of fat they contain in their muscle, which is basically the meat we eat. He White fish it has a fat content of less than 3%, while blue can even exceed 15%, depending on the season of the year and the breeding season in which the fish is found.
The most consumed white fish are hake, sole or rooster, whiting, grouper, or fresh cod. These fish are characterized by their low fat content and their mild flavor.
The blue fish, for their part, are headed by tuna or bonito, salmon or mackerel, and other smaller fish such as sardines or anchovies. The main visible characteristic of these fish is the color of their flesh, which is darker than in white fish and which comes from their higher fat content.
To conclude, in addition to carefully choosing the fish in the diet, cooking it on the grill, in the oven or steamed allows to preserve its nutritional properties to the maximum.
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