Fish are an abundant source of protein, zinc and iron, these are the important nutrients for the growth and development of a baby's fetus. The omega-3 fatty acids in many fish, including docosahexaenoic acid (DHA), also can promote your baby's brain development. Since some fishes like shark, swordfish or king mackerel which are high in mercury level. It is advised to pregnant women to avoid fish because of the presence of mercury. That doesn’t mean mommy-to-be can't opt fish to eat, river fish like rohu catla can be consumed in moderate amounts to meet dietary needs. Here is the list of low level mercury fish which you can easily find in the Indian market.
Pomfret: Good source of vitamin A, B and D, also rich in Vitamin B12. It is good for the development of the nervous system of a baby growing in the fetus. It also offers iodine, critical for the thyroid gland.
Hilsa (Herring): Commonly found in odisha and kolkata, supplies daily requirements of 27% of vitamin C, 2% of the iron, and an incredible 204% of calcium.
Salmon: Also known as Rawas, a rich source of omega-3 fatty acid. One of my favorite fish during pregnancy and my postpartum. Salmon, protein rich fish with low saturated fat, also best sources of vitamin B12. It is also loaded with potassium and other nutrients like Vitamin D and Iron.
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Bangada: Rich in Omega 3 and Selenium which is great for your cardiovascular health. Bangada or Mackerel commonly found in Maharashtra, and are low in mercury level which can be enjoyed by everyone. If you are planning to lose weight after pregnancy you should definitely opt for Bangada fish.
Shrimp: Popularly known as jhinga macchi, low in mercury level and enjoyed by everyone across India. Rich in Vitamin B12, selenium, and choline, also a good amount of Vitamin E, B6, zinc and niacin.
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Rohu: Rohu fish is also known as carp and easily available in Indian fish markets. Packed with Omega 3 fatty acids and vitamins A, B, and C. Always eat fresh rohu fish and avoid canned one. It's not sea fish , found mostly in aquaculture and fresh water pools and ponds . So, no worries about mercury.
Catla: Popular like Rohu fish in India, widely found in the lakes and rivers of North India and Assam. Catla fish are abundant in omega-3 fatty acids, proteins, and vitamins like B12, niacin, tryptophan etc and minerals like iron, sodium, calcium etc. You can have it as fish fry or curry, also it is good for digestion and absorption for pregnant women.
Indian Sardines
Pedvey (in marathi) or Indian Sardines are low in mercury and commonly available in Karnataka, Goa, Kerala and southern Maharashtra. These are rich source of proteins, vitamins, and minerals.
Though, these fishes are safe to eat during pregnancy but don’t overdo it. Stick to two to three servings of these fishes a week. Also, note always avoid uncooked and canned fishes to eat during pregnancy.
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