Updated Fish Consumption Recommendations for Women and Children
The latest report advises pregnant and breastfeeding women to consume at least eight ounces, but no more than 12 ounces, of low-mercury fish each week. It also suggests that young children should eat between three to six ounces of low-mercury fish weekly. This is the first time the EPA and FDA have recommended a minimum level of fish consumption for expectant mothers. Previously, the focus was solely on maximum levels.
In the past, officials warned pregnant women to avoid mercury due to its harmful effects on brain development and the nervous system of a child. Excessive mercury intake 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, emphasized that “Eating fish with lower levels of mercury provides numerous health and dietary benefits.” These benefits include enhancing fetal brain development and boosting IQs in children. Additionally, fish are rich sources of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.
Which Fish to Consume
According to the National Resources Defense Council, fish with the lowest mercury levels include:
Anchovies, Crab, Herring, Oyster, Pacific sole, Salmon, Tilapia, and Trout.
The new report aligns with the 2004 guidelines regarding high-mercury fish that pregnant and nursing women should avoid. These fish include:
Tilefish from the Gulf of Mexico, Shark, Swordfish, and King mackerel.
Since new and expectant mothers are keen to ensure their children’s health, it’s crucial they receive accurate information about their nutritional needs and those of their children. In my opinion, it might be safer for mothers to avoid fish altogether and instead choose mercury-free omega-3 options like chia seeds, flaxseeds, and walnuts.
