When it comes to seafood, there are certain types that you should avoid while breastfeeding due to their higher mercury content. Mercury is a toxic substance that can have harmful effects on both you and your baby’s development. Therefore, it is important to make safe choices when it comes to consuming fish and other seafood during this time.
Some fish that are known to have high levels of mercury and should be avoided include king mackerel, shark, swordfish, orange roughy, tilefish, and marlin. These fish tend to be larger and have longer lifespans, which means they have had more time to accumulate mercury in their bodies.
On the other hand, there are many types of fish that are considered safe to eat while breastfeeding. These fish generally have lower levels of mercury and can still provide you with important nutrients. Some examples of safe fish to include in your diet are salmon, tilapia, cod, catfish, flounder, herring, and pollock.
Salmon is a particularly good choice because it is not only low in mercury but also rich in omega-3 fatty acids, which are beneficial for both you and your baby’s brain development. It is also a good source of protein and vitamin D.
Tilapia is another safe option that is low in mercury and high in protein. It has a mild flavor and can be easily incorporated into various dishes. Cod, catfish, and flounder are also low in mercury and provide a good source of lean protein.
Herring is a fatty fish that is rich in omega-3 fatty acids and vitamin D. It can be enjoyed in various forms, such as pickled herring or smoked herring. Pollock, similar to cod, is another low-mercury fish that can be used in recipes like fish tacos or fish sandwiches.
When choosing seafood, it’s important to be mindful of the source. Opt for wild-caught fish whenever possible, as they tend to have lower mercury levels compared to farmed fish. Additionally, it can be helpful to refer to local advisories or guidelines provided by your country’s health authorities to ensure you are making informed choices.
While breastfeeding, it is important to avoid fish that are high in mercury, such as king mackerel, shark, swordfish, orange roughy, tilefish, and marlin. Instead, choose safer options like salmon, tilapia, cod, catfish, flounder, herring, and pollock, which are low in mercury and provide essential nutrients. By making informed choices and being mindful of the source, you can enjoy seafood as part of a healthy and balanced diet while breastfeeding.