The New Zealand Seafood Industry Council Ltd

Seafood and Pregnancy

Everything you need to know about enjoying New Zealand seafood while pregnant

New Zealand seafood is a wonderful product and seafood in general is an important part of a healthy, balanced diet. We are very fortunate that in New Zealand there is a large variety of fresh, tasty seafood, which is easily accessible and affordable.

The benefits from eating seafood for our health have been documented in countless research and particularly the benefits of eating seafood while pregnant. Below is a list of questions and answers so you are informed about eating seafood during pregnancy, and can feel confident in doing so.

Read about New Zealand’s commercial seafood species and get down to your local seafood bar or fish shop and try something new.

There are also some great recipes at www.greatestmeal.co.nz/recipes to inspire you.

The information in the question and answer section below is endorsed by the New Zealand Nutrition Foundation.

Can I safely eat seafood during pregnancy?

Absolutely, eating seafood is part of a healthy diet and you should continue to eat, if not introduce seafood into your diet when pregnant. Most seafood is safe to eat and studies show those species particularly high in omega 3 fatty acids such as salmon will help with your unborn baby’s brain development.

However, you should not eat RAW fish and shellfish when you are pregnant to avoid ingesting harmful bacteria or viruses.

I have heard there are some concerns about eating seafood during pregnancy. What seafood can I and cannot eat?

You should not eat RAW fish and shellfish when you are pregnant to avoid ingesting harmful bacteria or viruses.  

Cooked shellfish such as steamed mussels or shellfish that are cooked in a seafood chowder for example, are perfectly fine to eat. The New Zealand Food Safety Authority (NZFSA) recommends that all seafood (including shellfish and crustaceans (crayfish etc) needs to be cooked thoroughly until piping hot throughout and eaten while hot.

What about the mercury levels in seafood?

You should also be aware about the levels of mercury in some seafood. However, in New Zealand the levels of mercury in seafood are low.

The New Zealand Food Safety Authority (NZFSA) says that most people are not exposed to levels high enough to harm the nervous system as the body excretes it over time so accumulation is usually not a problem. However, unborn babies are potentially more sensitive to the harmful effects and their exposure to mercury should be limited. The NZFSA says that if you eat a lot of fish, you should restrict consumption of certain species high in mercury.

There are only a few species of fish that may contain relatively higher levels of mercury. These include dogfish, school shark, swordfish, marlin, and fish caught in geothermal waters, like trout. It is also recommended that pregnant women limit their intake of oysters and queen scallops due to potential high cadmium content. Pregnant and nursing mums should only eat one serving of these fish every one or two weeks.

There is still a huge selection of other New Zealand seafood to try, so why not use your pregnancy as a chance to sample the bounty from ocean.

Can I eat seafood throughout the entire pregnancy?

Yes. You are able to enjoy New Zealand seafood from conception until birth, but always consult your health professional.

How much seafood should I eat each week when pregnant?

Evidence suggests that you get real health benefits when you eat just two servings of seafood every week — that’s about 200–400g of seafood.

What are the benefits of eating seafood during pregnancy?

Seafood can be a great source of protein and iron, which are crucial nutrients for your baby’s growth and development, not to mention beneficial for human beings as part of a balanced, healthy diet.

New Zealand seafood is also a great source of omega 3 fatty acids. Omega-3s have been shown to be vital for growing eye and brain tissues, and for maintaining good health especially for protecting against heart disease and stroke as well as other common human disorders. Omega-3 is vital for nerve and brain cell development in infants.

The level of Omega-3 varies widely between different seafood. Some New Zealand species like salmon, jack mackerel, kahawai, and grey mullet have very high levels, making them an excellent choice for a healthy diet.

What about canned and frozen seafood. Are these as safe and beneficial to eat during pregnancy as fresh seafood?

Yes. Canned and frozen seafood is perfectly safe to eat and will provide you and your baby with the same benefits. It is great to have the option of canned and frozen seafood in your pantry or freezer for a convenient, healthy and tasty snack. Make sure the fish is cooked thoroughly until piping hot and eaten while hot.

Is it safe to buy seafood from the supermarket?

Definitely, the seafood that is available at your local supermarket is just as fresh as from your fish shop – it all comes from the same place. Seafood arrives straight off the boats, into the fish auction and is then delivered fresh to your supermarket. Ask your supermarket seafood bar manager about what is the fish of the day – there’s a lot more to choose from than you first think.

Find out how to store your seafood correctly and safely.

What about if I go fishing, can I safely eat what I catch?

If you are collecting shellfish or fishing it always pays to check with local advisories about the area you are fishing in to ensure the water is not contaminated for any reason.  

Do I always need to prepare the seafood I eat myself?

Not necessarily, as long as the fish has been cooked thoroughly until steaming hot, and eaten while hot. Avoid high risk foods such as sushi and seafood salads.

Are fish oil supplements safer than eating fresh or frozen seafood?

No, fish oil supplements are not safer than eating fresh or frozen seafood which have been cooked until steaming hot and eaten while hot.