Fish During Pregnancy

“What they found was that the women who consumed more fish during the second or third trimester of their pregnancy had babies who scored higher on a sort of baby IQ test.”

– Steven Rabin, M.D., Ob-Gyn.

It’s long been known that omega-3 fatty acids, found in many fish, can reduce the incidence of cardiovascular disease, strokes, and Alzheimer’s. But a new study adds to mounting evidence it may also be a great ‘brain’ food.

Shannon Henne thinks her 22-month-old son, Will, is pretty smart. “His problem solving skills have been amazing which makes me want to pat myself on the back,” she laughs.

Because she reads to her son? Or plays educational games with him? Or was it her diet when she was pregnant? “If there was a choice, I’d always choose fish. We would maybe add one or two fish nights in the week,” she says.

A new study from Harvard compared babies whose mothers ate fish during their pregnancy with mothers who ate little or no fish at all. “The babies did better on their scores by about 7-percent,” explains Steven Rabin, M.D., “And that was in the mothers who consumed at least two servings of fish per week during the last trimester of their pregnancy.”

The secret is that most fish contain D-H-A, an omega-3 fatty acid essential for the growing brain. “Very important in nerve development, brain development and eye development,” says Dr. Rabin.

But there’s a catch. Many fish contain mercury. “Mercury in small amounts, we’re talking about one part per million, can accumulate in your body and cause neuro-toxicity,” says Dr. Rabin. Which means it can damage the brain of a developing fetus. The FDA says women of childbearing age should avoid shark, swordfish, king mackerel and tilefish… but that salmon, pollock, canned light tuna, shrimp, and sardines are relatively safe. “It is not difficult and it shouldn’t be scary to choose the correct types of foods and fish that will accomplish the goal of having one or two servings of fish a week,” says Dr. Rabin.

Shannon says fish will continue to be on the menu in this house… because she is now pregnant with her second child. “I think there’s a natural craving for your child to be the smartest on the block,” she smiles.

In addition to Omega-3 fatty acids possibly making a difference in the educational development of children, Dr. William Connor says they may help in the prevention of the following:

• Coronary heart disease and stroke
• Essential fatty acid deficiency in infancy (retinal and brain development)
• Autoimmune disorders (e.g., lupus and nephropathy)
• Crohn’s disease
• Cancers of the breast, colon, and prostate
• Mild hypertension
• Rheumatoid arthritis

In addition, Dr. Joseph Mercola, of the Total Health Program, says Omega-3 also…

• Helps fight and prevent heart disease, cancer, depression, Alzheimer’s, arthritis, diabetes, ulcers, hyperactivity and many other diseases.
• Increases your energy level and ability to concentrate.
• Provides greater resistance to common illnesses such as flu and cold.
• Helps pregnant women avoid premature births, low birth weight and other complications.

Dieticians recommend a two-to-one ratio of Omega-3 acids to Omega-6 acids. According to experts at Whole Health MD, this ratio will naturally occur when you increase you Omega-3 intake. This can be accomplished by eating more of the following foods, which are rich in Omega-3:

• Marine sources – Atlantic salmon and other fatty, preferably cold-water fish, including herring (both Atlantic and Pacific), sardines, Atlantic halibut, bluefish, tuna and Atlantic mackerel. The American Heart Association recommends that people eat tuna or salmon at least twice a week. As a reasonable substitute (or even an occasional alternative) for fresh fish, commercial fish oil capsules are available containing Omega-3s such as DHA and EPA.
• Wild game – Surprisingly, venison and buffalo are both good sources of Omega-3s and make a healthy choice for people craving meat. These wild game meats can be purchased through mail-order sources if your supermarket doesn’t carry them.
• Plant sources – Canola oil, flaxseed, flaxseed oil, walnuts and leafy green vegetables such as purslane are good sources of Alpha-Linolenic Acid (ALA), the plant-based Omega-3. A quarter-cup (one ounce) of walnuts supplies about two grams of plant-based Omega-3 fatty acids, slightly more than is found in three ounces of salmon.
• Enhanced food – In the United States, these include Omega-3 enriched eggs; breads are sometimes enhanced in other countries.

Whole Health MD’s website provides details on the nutrients in many of these foods, as well as recipes to include in your diet.

Dr. Joseph Mercola
WholeHealthMD
American Heart Association