The Benefits of Seafood Before and After Conception
Photo by Farhad Ibrahimzade on Unsplash
You’ve probably heard that eating seafood is good for your health. Fish is high in omega-3 fatty acids, which have been found to improve health in a number of ways. But if you’re thinking of starting a family, or if you’re pregnant already, there are a lot of questions that revolve around what type of fishies are best for your health, and which you should avoid.
This article will answer your questions:
Why should I eat seafood?
Can eating fish improve my fertility?
Is it safe to eat fish while pregnant?
What types of fish are highest in mercury?
What types of fish are the most sustainable and environmentally friendly?
How often should I eat seafood, and in what quantity?
What if I want these health benefits without actually eating fish?
Read on for guidelines to help you choose the best seafood options for you and your family
Omega-3 fatty acids
Omega-3s are long chain polyunsaturated fatty acids (PUFAs). These fats are considered “essential” in the diet because unlike most other necessary fats, the body can’t produce them on its own. They are an important part of cell membranes and affect hormone production and many body processes, such as blood clotting and inflammation (17).
There are 3 main types of omega-3s: EPA, DHA, and ALA
EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come mainly from fish
ALA (alpha-linolenic acid) is found in plant foods such as flax seeds, walnuts, chia seeds, and canola oil (13).
If you don’t eat fish, the body can technically convert ALA into EPA and DHA, but the conversion rate is so poor (only between 0.5% and 5% of ALA gets converted) that it is very unlikely for the body to obtain the recommended amount of EPA and DHA without the intake of fish (13). For more info, see the section below: “Not a fan of fish?”
The general health benefits of eating seafood
In addition to omega-3s, seafood is an excellent source of vital nutrients: B vitamins, vitamin A, vitamin D, iodine, calcium, iron, phosphorus, selenium, magnesium, and potassium (23). Pregnancy aside, here are some of the many ways that seafood can benefit both women and men.
Cardiovascular health. The omega-3 fatty acids in fish can help to lower blood pressure, decrease triglycerides, reduce blood clotting, and lower the risk of heart attack and stroke (18). This is why the American Heart Association recommends eating fish rich in omega-3s twice a week.
Bone health. Seafood intake has been associated with improved bone mineral density, reduced risk of osteoporosis, and reduced risk of hip fracture (4, 7, 27). This is especially true for darker-skinned fish, such as salmon and sardines, which are high in vitamin D and omega-3s. The fatty acids actually both improve calcium absorption in the body and reduce its excretion.
Cognitive function. Regular fish intake may improve brain health by reducing the risk of dementia and cognitive decline later in life (22). While omega-3 fatty acids likely play an important role in this health benefit, fish is also high in B-vitamins, vitamin D, magnesium, selenium, and essential amino acids, which may affect cognitive function.
Inflammation. The anti-inflammatory properties of fish may help to alleviate the symptoms of arthritis and prevent other diseases associated with inflammation, such as heart disease (2).
Depression. Several studies have found that fish intake may help to combat depression and increase the effectiveness of antidepressant medications (11, 20, 21).
How might fish intake affect fertility?
Fish intake may enhance female and male fertility by improving egg and sperm quality and reducing the time it takes to get pregnant.
Improved male fertility. Fish intake has been found to improve sperm count and sperm morphology (the size and shape of sperm) (1).
Improved female fertility. Fatty acids may have an effect on early reproductive events, improving oocyte maturation and implantation (9). An increased intake of seafood high in omega-3s may enhance egg quality and female fertility.
Reduced time to pregnancy. Greater male and female seafood intake has been associated with higher sexual intercourse frequency and reduced time to pregnancy (10).
ART outcomes. Fish intake may improve the fertility of women undergoing assisted reproductive technology (ART) treatment. In one study, women with higher preconception fish intake were found to have a greater likelihood of a live birth after ART treatment (15).
Mom & baby: The benefits of seafood while pregnant
In addition to omega-3 fatty acids, seafood is an excellent source of protein, iron, calcium, vitamin D, and choline, all essential nutrients during pregnancy (8).
Baby’s brain development. Many studies have found that eating fish during pregnancy could significantly improve a baby’s neurodevelopment, improving outcomes such as memory, IQ, language, and motor skills (25).
Improve baby’s vision. In addition to brain development, eating fish while pregnant may also improve your child’s vision. One study found that women who consumed fish 3+ times per week in their third trimester had children with better vision than women who ate 0-2 portions per week (16).
Childhood allergic diseases. Early exposure to omega-3 fatty acids in utero has been found to decrease the chances of childhood allergic diseases such as asthma, hayfever, and atopic dermatitis (14).
Support Mom’s body for a healthy pregnancy. Studies have shown that the omega-3s in fish can help prevent preterm labor and preeclampsia (a pregnancy complication characterized by high blood sugar and organ damage after 20 weeks of pregnancy) (5).
Essential nutrients for Mom. Not only are you growing a tiny human, but your body is growing and expanding as well. Seafood is an excellent way to increase your intake of calcium, vitamin D, iron, and protein to meet the demands of pregnancy.
How do different types of seafood compare for your health?
Salmon is most often labeled the top choice for healthy seafood. But there are lots of other healthy fish options to choose from as well (3, 6, 12).
Salmon. Salmon is super popular for a bunch of reasons: it is rich in omega-3 fatty acids, B vitamins, and vitamin D, as well as many minerals including magnesium, potassium, selenium, phosphorus, and zinc.
Trout. Similar to salmon (but with a slightly more mild taste), trout is high in omega-3s, low in mercury, and contains lots of vitamins and minerals.
Skipjack tuna. Tuna is rich in omega-3s, vitamin D, and selenium, a mineral which functions as a powerful antioxidant.
Pacific cod. Cod has a really mild flavor, so it’s great for kids or fish-newbies, plus it’s low in calories and high in protein.
Tilapia. This mildly flavored fish is high in vitamin B-12, niacin, phosphorous, and potassium.
Oysters. Incredibly nutrient dense, oysters are packed with zinc, copper, vitamin D, and B vitamins.
Shrimp. These crustaceans are good sources of selenium and choline, which are low in the average diet.
Mussels & clams. Both of these types of mollusk shellfish are exceptional sources of vitamin B12.
Sardines, anchovies, & herring. These little, oily fish are very high in vitamin D and calcium.
Best choices of seafood: Low mercury and sustainable
Mercury content is definitely something to think about when it comes to choosing fish, as is how sustainable and environmentally-friendly it is. Choosing “sustainable seafood” will help lessen our environmental impact: it prevents overfishing, ensures that fishing gear has a impact on other species, protects the natural habitats of the fish, and provides safe and fair working conditions for those who produce our seafood (28). Here are some guidelines:
Great low-mercury options: Shrimp, canned light tuna, salmon, crab, lobster, pollack, tilapia, hake, catfish (5).
High-mercury fish to avoid: Swordfish, shark, rilefish (from the Gulf of Mexico), marlin, orange roughy, bigeye tuna, king mackerel (5).
Moderate mercury fish that are safe to eat, but limit to no more than once a week: Chilean sea bass, yellowfin tuna, striped ocean bass, mahi mahi, and halibut (5).
Here are some examples of sustainable seafood: Bass (US farmed), cod (Alaska), crab (king, snow, and tanner; Alaska), mussels (farmed), oysters (farmed), salmon (New Zealand), shrimp (US farmed), trout (US farmed), skipjack tuna (pole and line) (24).
Click here to download printable cards to help you choose sustainable seafood while shopping and dining.
How much fish should I eat?
In general, you should shoot for about 2-3 servings per week of the low-mercury and sustainable options listed above. A serving of fish is typically around 4 ounces, or about the size of your palm.
For pregnant women and those trying to get pregnant, the FDA recommends eating between 8-12 ounces per week of varieties of seafood that are lower in mercury (8).
All other women and men should aim to eat at least 8 ounces a week.
Click here to download a handy FDA guide for seafood and pregnancy.
Not a fan of fish?
Fish oil supplements are a great way to get some of the benefits of eating fish without the actual eating fish part. But keep in mind, there have been many studies that have found that fish oil supplementation does not always have the same benefits eating actual fish (19). If you’re trying to conceive or currently pregnant and eating fish is out of the question, fish oil supplements are generally recommended for the health of both baby and Mom. But it may not have all the same health benefits as regular fish intake.
If you’re vegan or vegetarian, consider trying an omega-3 supplement. The DHA and EPA will come from a type of algae rather than fish. Although research is still limited, it is believed that vegan omega-3 supplements are fairly easy for the body to absorb and have similar health benefits to fish oil supplements, because the DHA and EPA in fish actually comes from the algae that they eat (26). Although the body can convert some ALA (i.e. from flax seeds) to EPA/DHA, it isn’t converted very efficiently and it is very unlikely for you to get the required amount without fish or algae. If you don’t eat fish, it is generally recommended to take 200-300 mg of combined DHA and EPA from an algae based supplement 2-3 times per week, or every day for those over 60 years old.
The Takeaway
Women and men can benefit from enjoying 2-3 servings of seafood each week. Fish intake has been found to improve heart health, strengthen bones, protect brain function, decrease inflammation, and combat depression. Fish intake may also improve both female and male fertility and reduce the time it takes to get pregnant. When eaten during pregnancy, seafood has been found to improve the baby’s brain development and vision, reduce the risk of childhood allergic diseases, and prevent preterm labor and preeclampsia. There are many healthy seafood options to choose from that are low in mercury and environmentally sustainable, including salmon, shrimp, skipjack tuna, mussels, oysters, tilapia, and cod. And if you’re not a fan of fish, you can receive some of the same health benefits from taking either a fish oil or vegan omega-3 supplement, although you may not get all of the benefits associated with eating fish in its whole form.
Get started today! Here is a super easy and delicious recipe using steelhead trout: Steelhead Bisque.
References
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