Yes, you can eat salmon during pregnancy. Salmon is considered safe and is recommended as part of a healthy diet for pregnant women because it is low in mercury and high in beneficial nutrients such as protein, omega-3 fatty acids (especially DHA), vitamin D, and B vitamins, which are important for both maternal health and fetal development[1][2][3].
However, there are some safety guidelines to follow:
- Portion limits: Pregnant women should eat no more than 2 portions of oily fish like salmon per week to reduce exposure to environmental pollutants such as dioxins. This is equivalent to about 8 to 12 ounces (224 to 340 grams) weekly[2][3][7][8].
- Cook thoroughly: Only eat cooked salmon. Salmon should be cooked to an internal temperature of 145°F (63°C). The fish should flake easily and have a milky white appearance throughout. Avoid raw or undercooked salmon, including sushi and cold-smoked or cured salmon, as these can harbor harmful bacteria or parasites and increase the risk of food poisoning or listeriosis[2][3][4][6].
- Low mercury “safe fish”: Salmon is categorized as low in mercury, making it safer than other large predatory fish. Avoid fish with higher mercury content such as shark, swordfish, marlin, and king mackerel[2][3][7][8].
- Handle safely: Buy salmon that is fresh and properly refrigerated. If not cooking immediately, store it in the freezer. Clean hands and utensils before preparing. Refrigerate leftovers within two hours[1][4].
Eating a moderate amount of cooked salmon while pregnant is not only safe but beneficial for fetal brain and eye development, thanks to its omega-3 DHA content[1][3][8].
References
- [1] Can You Eat Salmon While Pregnant? — AK Salmon Co
- [2] Foods to avoid in pregnancy — NHS
- [3] Pregnancy and fish: What’s safe to eat? — Mayo Clinic
- [4] Safe Fish to Eat During Pregnancy — Michigan Medicine
- [6] Safer Food Choices for Pregnant Women — CDC
- [7] Advice about Eating Fish — FDA
- [8] Advice about Eating Fish — FDA (March 2024)
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