Updated Fish Consumption Recommendations for Women and Children
The latest report now advises pregnant and breastfeeding women to eat between eight and twelve ounces of low-mercury fish every week. Additionally, it suggests that young children should consume three to six ounces of low-mercury fish weekly. This announcement is significant because it’s the first time the EPA and FDA have set a recommended minimum level of fish consumption for expectant mothers. Previous guidelines only focused on maximum intake levels.
Historically, pregnant women were warned to avoid mercury due to its detrimental effects on brain development and the nervous system of the fetus. High mercury consumption in a developing fetus can lead to irreversible brain and neurological damage. Nancy Stoner, the EPA’s acting assistant administrator for the Office of Water, noted that “Eating fish with lower levels of mercury provides numerous health and dietary benefits.” These benefits improve fetal brain development and can elevate IQ levels in children. Fish are also great sources of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.
Which Fish to Consume
The National Resources Defense Council identifies several fish that have the lowest levels of mercury, making them safer options for consumption. These include anchovies, crab, herring, oyster, Pacific sole, salmon, tilapia, and trout.
The report aligns with the 2004 guidelines regarding fish with high mercury levels that pregnant and nursing women should avoid. These high-mercury fish are tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel.
Since new and expectant mothers are deeply concerned about the health of their children, it’s crucial they receive accurate information regarding their own nutritional needs as well as those of their children. From my perspective, it might be safer for mothers to completely avoid fish and instead choose mercury-free omega-3 sources such as chia seeds, flaxseeds, and walnuts.