I dare not eat fish during pregnancy, the latest guide teach you how to eat

Wen │ Yiya

Fish and seafood are rich in nutrition, which is an important component of a healthy diet;

Fish and seafood contain heavy metal mercury, which will harm the nerve development of the human body, especially infants and young children;

Large fish such as shark metal mercury content is high, and they should be avoided;

Pregnant women, lactating women, and young children should choose aquatic products such as crab, shrimp, salmon, cod, etc. with low mercury content.

Fish (including freshwater fish and sea fish) and other seafood are not only delicious, but also a low -quality high -quality protein source.In addition, many fish and seafood are also rich in very healthy omega 3 fatty acids, which is not only good for cardiovascular, but also conducive to brain development.Therefore, it can be said that fish and seafood are a very important part of a balanced diet.

However, due to industrial environmental pollution and other reasons, many people are worried that the enriched metal mercury and other pollutants in these products are afraid to eat.

Figure | Yiya

This kind of concern is especially common in pregnant women and lactating women, because mercury may have adverse effects on the development of the nervous system of the fetus and children, such as the dull response, the difficulty of concentration, and the decreased language ability of children.About 10%of the mercury content in women in the United States have reached the level that may bring risks to children’s development.

Mercury itself exists in nature, but the level is not so high.Due to industrial production, a large amount of gaseous mercury has been generated by the process of coal -fired power generation, melting, and waste incineration.The mercury is dissolved in the soil and rivers and lakes, absorbed by the biology in the water, and collects along the food chain in the organism.

All fish and seafood contain heavy metal mercury to varying degrees, and some species also contain some persistent organic pollutants.According to the natural laws of eating small fish and small fish, large -scale hunting deep sea fish located on the top of the food chain will inevitably enrich the high degree of mercury and other pollutants.These aquatic organisms can not be reduced through the cooking process. Therefore, the only way to reduce mercury intake is to avoid large -scale fish with high mercury -containing mercury.

The US Food and Drug Administration (FDA) has always suggested that women, pregnant women, lactating women and young children who are preparing to prepare pregnant women to avoid eating some fish, such as sharks, and choose fish and seafood with lower mercury content.In the old guide, it is also recommended to restrict the number of fish eating, not more than twice a week.

However, in the recent FDA data, 20%of pregnant women said that they had not eaten fish in the past month when they were investigated, which means that many pregnant women have missed the nutritional benefits of this healthy food.Therefore, on July 2 this year, the FDA of the US Food and Drug Administration updated the guidelines for eating fish during pregnancy.

Figure │ 依 依

According to the relevant content in the 2015-2020 U.S. residents’ diet guide (2015-2020 DIETARY Guidelines for American), the FDA specifically emphasized that the intake of fish is part of the healthy diet.Contains vitamin B12 and vitamin D, zinc, selenium, iodine and other minerals, as well as iron elements that are conducive to preventing anemia, are very important for infants and pregnant women.

In order to facilitate the choice of pregnant women and lactating women, the FDA also provides a list of fish and seafood categories that are best choices, good choices, and avoiding choices. It is recommended that pregnant women, lactating women and young children eat every week.Increase a copy until the age of 11 is equivalent to adults), or 1 aquatic product in the "good choice".

Next, the benefits are here, the three lists teach you how to choose!

Figure | Yiya

Figure | Yiya

Figure │ 依 依

In short, fish and seafood are a very important part of a healthy diet. For pregnant women, lactating women and young children, it provides a lot of indispensable nutrients.If you don’t eat heavy metals and pollutants, you will be lost due to small.

Everyone should be based on the best choice, good choices, and avoiding lists for rational choices. While enjoying nutrition and deliciousness, they try to avoid harm as much as possible.

If you are worried that you can take too much mercury, you can detect the level of mercury in the body by drawing blood test.



3. Https://www.health.harvard.edu/staying-healthy/what–do-about-mecury-in-fish



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