Fish is one of the menus that is good for consumption during pregnancy. There are several types of fish for pregnant women that are good for consumption because they contain a variety of nutrients. What types of fish are these? Come on, find out the answer in the following article.
Fish contains protein, fat (omega-3), as well as a variety of vitamins and minerals, such as calcium, iron, zinc, and selenium, which is good for the body of pregnant women and the growth and development of the fetus in the womb.
The high protein content and omega-3 fatty acids in fish make this food a good food choice to support fetal brain development in the womb.
Types of Fish for Pregnant Women
In general, there are 2 types of fish that can be consumed by pregnant women, namely sea fish and freshwater fish. Although they have different living habitats, both still offer the same nutrients and benefits for pregnant women.
The following are some choices of fish that are good for consumption during pregnancy:
1. Tilapia fish
Tilapia fish is one type of freshwater fish that has many nutrients for pregnant women and fetuses. This type of fish is easy to find in supermarkets and traditional markets.
Tilapia fish is known to have a fairly high protein content. In 100 grams of tilapia fish, contained about 26 grams of protein. In addition, tilapia fish is also good for consumption because it contains B vitamins, calcium, phosphorus, selenium, and potassium.
The various nutrients above are very useful to help increase the growth of fetal brain and body tissues, help the growth of fetal bones, and support the growth of the mother's breast and uterine tissue during pregnancy.
2. Catfish
This fish is easy to get at a relatively affordable price. However, the nutrition and benefits of catfish cannot be underestimated. The reason is, catfish is known to contain a lot of important nutrients for pregnant women and fetuses, such as protein, vitamin B12, selenium, phosphorus, iron, and omega-3 and omega-6 fatty acids.
This fish has also been proven to be low in calories and mercury so it is safe for consumption by pregnant women. The nutritional content in catfish can help growth and repair muscle tissue and prevent anemia in pregnant women.
3. Tuna fish
Mackerel is good for consumption by pregnant women because it is rich in protein, iron, zinc, calcium, and vitamin B. These nutrients play an important role in the production of red blood cells needed by pregnant women and fetuses during pregnancy.
4. Salmon
Salmon is one type of marine fish that is good for consumption during pregnancy. This type of fish is known to be a nutrient-dense fish that is low in mercury levels. Salmon is rich in omega-3, protein, vitamins, and minerals.
These nutrients are certainly beneficial for pregnant women and fetuses. The high omega-3 content in salmon is also known to be good for fetal brain development. In addition, salmon is also good for consumption by pregnant women to reduce the risk of premature birth, preeclampsia, and postpartum depression.
5. Sardines
Sardines have almost the same nutritional content as other fish, such as tuna and salmon. Not only has high nutritional value, sardines are also safe for consumption by pregnant women because of their low mercury content. If pregnant women have rarely consumed sardines as a daily food menu choice, from now on they can try it.
6. Anchovy
Anchovy is one type of fish that is easy to find and the price is affordable. Anchovies are rich in protein, omega-3, B vitamins, vitamin E, and minerals such as calcium, iron, potassium, magnesium, selenium, and zinc.
These nutrients are good for consumption by pregnant women as a complement to nutritional intake to maintain health and support the growth of fetal bones and teeth. Not only that, anchovy is also classified as low-mercury fish so it is safe for consumption by pregnant women.
Tips for Choosing and Eating Fish for Pregnant Women
So that fish for pregnant women is healthier and safer for consumption, pregnant women can try the following tips:
- If the fish is bought whole, make sure the eye parts of the fish are clear and the body texture is firm
- Avoid fish that are high in mercury, such as king mackerel.
- Store fish in the refrigerator immediately after purchase.
- Wash the fish thoroughly before processing it into food for consumption.
- Make sure the fish to be consumed is perfectly cooked. It is feared that undercooked fish will still be exposed to bacteria or viruses that can harm pregnant women and the fetus in the womb.
Previously it has been explained that both marine fish and freshwater fish are equally good for consumption. However, pay attention to the portion of fish consumed. Fish that contain more mercury, such as tuna and tuna, should be limited to no more than 2 servings per week.
Meanwhile, fish that contain low mercury, such as anchovies, salmon, sardines, or freshwater fish, can be consumed as much as 2-3 servings per week.
Apart from fish, make sure pregnant women also eat other healthy foods, such as fruit, vegetables, nuts, as well as milk and its processed products. If you have certain medical conditions or are unsure whether you can eat the types of fish above, pregnant women can consult a gynecologist.