lautnusantara.com During pregnancy, it is essential to meet nutritional needs, including consuming fish that are beneficial for pregnant women. The following types of fish are rich in nutrients like protein and omega-3, which are not only beneficial for the mother but also for the baby in the womb.

Seafood, especially fish, is a great source of protein, iron, and zinc, which are important for overall health. This type of food supports the baby’s growth and optimal bone development.

However, not all seafood is safe for pregnant women to consume. Therefore, it’s important to know which fish are beneficial and which should be avoided during pregnancy.

Read Also : Why Seafood Consumption is Growing Worldwide

Here are some recommendations for fish that are good for pregnant women:

1. Catfish

Catfish offers benefits for pregnant women, such as maintaining cell and tissue health and supporting metabolism. This type of fish provides essential nutrients for maintaining a balanced diet.In 100 grams, catfish contains 13 grams of protein, which helps maintain normal blood pressure and prevents swelling during pregnancy. It also supports the optimal growth of the fetus and placenta.

2. Skipjack Tuna

Skipjack tuna is beneficial for pregnant women as it promotes heart health. This fish is rich in vitamins, minerals, and healthy fats that can lower blood pressure and cholesterol levels in the body.Skipjack tuna contains omega-3 fatty acids, phosphorus, and vitamin D. These nutrients help develop the baby’s eyes and brain during pregnancy.

Additionally, meeting omega-3 fatty acid intake can reduce the risk of asthma and other allergies in babies. You can consume skipjack tuna regularly to gain its optimal benefits.

Read Also : 5 Examples of Animal Food Ingredients and Their Nutritional Content

3. Tilapia

Tilapia plays a crucial role in reducing blood clotting and lowering blood pressure in pregnant women. It contains essential nutrients like calcium, vitamin D, magnesium, and phosphorus.Known for its sweet, tender taste and crunchy texture, tilapia’s flavor varies depending on its diet and water quality.

4. Nile Tilapia

Nile tilapia offers multiple health benefits for pregnant women. This fish is low in calories and high in protein, helping maintain a healthy weight and reducing the risk of cancer.

The omega-3 fatty acids in Nile tilapia support the health of fetal cell membranes. Regular consumption can reduce the risk of preeclampsia, a condition where high blood pressure occurs during pregnancy.

You can prepare Nile tilapia in various dishes, such as stir-fry, soups, or steamed recipes.

5. Salmon

Salmon is highly recommended for pregnant women who want to support their baby’s brain development. It is a good source of protein and is rich in vitamin B.Thanks to its nutrients, salmon helps meet daily nutritional needs. Vitamin B in salmon reduces the risk of birth defects and alleviates some pregnancy symptoms.

6. Anchovies

Anchovies are packed with vitamins and minerals that enhance brain and heart health. They are rich in selenium, which may reduce the risk of certain types of cancer with regular consumption. Additionally, anchovies help repair tissues and boost metabolism in pregnant women. Try incorporating anchovies into daily meals with other ingredients for variety.

7. Mackerel

Mackerel is one of the best fish for pregnant women. It is a high-protein fish that provides essential nutrients needed during pregnancy. Mackerel is rich in omega-3 fatty acids, iron, and calcium, all of which are abundant in seafood. Its iron content helps prevent anemia in pregnant women.

8. Pangasius (Swai)

Pangasius fish is recommended during pregnancy due to its essential nutrients for the baby’s brain development. Omega-3 is crucial for stimulating the baby’s brain and spinal cord functions. Additionally, its high protein content helps pregnant women stay energized throughout the day.

9. Herring

Herring is a good fish for pregnant women as it contains omega-3 fatty acids that support fetal brain development Research shows that children of women who consume two or more servings of herring per week during pregnancy tend to have better intelligence, behavior, and development.

10. Sardines

Sardines are beneficial for pregnant women as they are high in protein and very low in mercury. However, it is better to consume fresh sardines rather than canned ones. 

Additionally, consider meeting nutritional needs by taking fish oil supplements specifically for pregnant women. These supplements are usually rich in omega-3, which is safe to consume and beneficial for fetal development.

These are 10 types of fish that are good for pregnant women. Hope this helps!

if you Interested in Our Product WAHOO QUARTER CUT FILLET SKIN ON, TOMATO COD WHOLE GILLED GUTTED, GOAT FISH BUTTERFLY HEAD ON

please do not hesitate to contact us through email and/or whatsapp