When you’re pregnant, there’s no shortage of advice, especially around what to eat and what to avoid. Fish often ends up in the “be careful” basket because of mercury. But what often gets lost is just how nourishing fish really is. The result? Many women miss out on one of the most supportive foods for pregnancy.
Why fish matters
Fish provides so many of the nutrients your body is calling on right now. Omega-3s like DHA and EPA help build your baby’s brain and eyes. Iodine supports your thyroid, selenium helps protect against oxidative stress, and you’ll also find vitamin D, high quality protein, zinc, and iron.
And it’s not only about the baby. For mums, omega-3s have been linked with fewer pregnancy complications like preeclampsia, gestational diabetes, preterm birth, and even promotes sleep and steadier mood.
What about mercury?
Yes, mercury is present in fish. But the real concern is with large predatory species like shark or swordfish. Everyday options like salmon, sardines, whiting, trout, flathead, and anchovies are naturally low in mercury and full of benefits.
Nature even built protection into these fish. Many of the smaller, low mercury species naturally have more selenium than mercury. Selenium binds to mercury, stopping it from interfering with important enzymes in the body. Think of selenium as a shield: instead of mercury roaming free and causing harm, selenium locks it down, reducing its toxic effects.
Why so many women miss out
Because most of the messaging around fish is risk focused, about 1 in 5 women avoid it completely during pregnancy. But avoiding fish also means avoiding the very foods shown to lower the risk of preterm birth, support healthy birth weight, and provide the building blocks for brain development.
The takeaway
Pregnancy isn’t about cutting foods out, it’s about leaning into the ones that deeply nourish. Safe, low-mercury fish 2-3 times a week is one of the simplest ways to support your own health and your baby’s growth. If fish doesn’t sit well with you right now, a high quality fish oil or cod liver oil soft gel can still provide the DHA you need.
Safe fish to enjoy
✅ Salmon
✅ Trout
✅ Sardines
✅ Whiting
✅ Flathead
✅ Anchovies
✅ Snapper
✅ Cod
✅ Mackerel
Fish in pregnancy isn’t something to fear. It’s one of nature’s greatest opportunities to nourish both you and the life you’re growing.
References:
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