Safety of Sushi Consumption When Trying to Get Pregnant
Women trying to conceive should avoid raw fish sushi but can safely consume cooked fish sushi, prioritizing low-mercury options like salmon and shrimp while completely avoiding high-mercury fish such as shark, swordfish, king mackerel, and tilefish. 1, 2
Mercury and Food Safety Concerns
Mercury Exposure
- High-mercury fish can negatively impact fetal neurological development if pregnancy occurs 1
- The FDA specifically recommends that women who are pregnant, planning to become pregnant, or nursing should avoid:
Raw Fish Risks
- Raw fish consumption carries risks of parasitic infections that can be challenging to treat during pregnancy 5
- 82% of obstetrician-gynecologists surveyed indicated that eating raw fish is not safe during pregnancy 5
- Thorough freezing kills parasites in fish, but this fact is not widely known among healthcare providers (only 19% of surveyed ob-gyns were aware) 5
Safe Fish Consumption Guidelines
Recommended Fish Intake
- Consume well-cooked fish 2 times per week for nutritional benefits 1
- Focus on low-mercury fish options such as:
Cooking Requirements
- Cooking or heating food is the best way to inactivate food-borne pathogens 2
- Properly cooked fish sushi (such as cooked salmon rolls) can be safely consumed 2
Nutritional Benefits of Fish
Omega-3 Fatty Acids
- Fish, especially oily fish, is rich in omega-3 fatty acids (EPA and DHA) 3
- Regular fish consumption is associated with reduced risk of cardiovascular disease 3
- Many pregnant women in the US do not consume enough DHA, which is an essential nutrient for fetal development 6
Common Misconceptions and Barriers
Confusion About Guidelines
- Many women receive advice to limit fish intake but not enough information about which fish types contain more beneficial nutrients or less mercury 6
- This confusion leads some women to avoid fish altogether rather than risk potential harm 6
- Women who ate fish before pregnancy often reduce their intake during pregnancy, sometimes unnecessarily 7
Practical Advice
- Ensure fish is obtained from reputable establishments 2
- Store, handle, and cook fish properly 2
- Consume fish within a couple of days of purchasing 2
- Remove skin and surface fat from fish before cooking to reduce potential exposure to contaminants 3
Key Takeaway
When trying to conceive, focus on consuming well-cooked fish sushi made with low-mercury fish options. Avoid raw fish sushi entirely due to parasitic infection risks, and completely avoid high-mercury fish varieties. The benefits of properly selected and prepared fish consumption outweigh the risks when following these guidelines.