Pregnancy is a critical time for nutrition, as a balanced diet can significantly impact the health of both the mother and the developing baby. Fish is a great source of high-quality protein, essential fatty acids, and important nutrients like iodine, selenium, and vitamin D. However, due to concerns about mercury levels, it is crucial to choose the right types of fish. Here are some of the best Indian fishes that are safe and nutritious to consume during pregnancy as shared by Delhi and Gurgaon’s leading dietician for pregnancy, Avni Kaul, in this blog.
Which are some of the best Indian fishes to eat during pregnancy?
Rohu (Labeo rohita) – Rohu, a popular freshwater fish in India, is an excellent source of protein and omega-3 fatty acids, which are vital for the baby’s brain development. It is low in mercury, making it a safe option for pregnant women. Rohu is also rich in essential vitamins and minerals, including Vitamin A and calcium, which are beneficial for bone health.
Indian Mackerel (Bangda) – Indian Mackerel is another fantastic option, known for its rich content of omega-3 fatty acids. These fats are crucial for the neurological and visual development of the fetus. Mackerel is also a good source of Vitamin D and B12, both important for maternal and fetal health. However, due to its moderate mercury content, it is advisable to limit consumption to no more than two servings per week.
Pomfret (White Pomfret and Black Pomfret) – Pomfret is a versatile fish with a delicate texture and mild flavor, popular in many Indian cuisines. Both white and black pomfret are low in mercury and provide a good source of omega-3 fatty acids. These fish are also rich in protein and essential minerals like iodine, which supports thyroid function, crucial during pregnancy.
Hilsa (Ilish) – Hilsa, known for its delicious taste, is rich in omega-3 fatty acids and protein. Although Hilsa is more commonly consumed in eastern India, it is cherished nationwide. The key is moderation due to its potential mercury content. One should enjoy it occasionally, ensuring it is thoroughly cooked to avoid any risk of foodborne illness.
Catla (Indian Carp) – Catla, another popular freshwater fish, is a great source of high-quality protein and omega-3 fatty acids. It also provides essential nutrients like phosphorus and selenium. Catla is low in mercury, making it a safe choice for pregnant women. It is particularly favoured in South Indian and Bengali cuisines.
Surmai (King Fish) – Surmai, or King Fish, is a beloved choice in coastal regions of India. It is rich in protein and omega-3 fatty acids, promoting fetal brain development. However, it is essential to consume Surmai in moderation due to its moderate mercury levels. A serving or two per week is generally considered safe.
What are things for important considerations when you take fish during your pregnancy?
While fish is a nutritious choice during pregnancy, it is important to be mindful of portion sizes and frequency of consumption due to the potential risk of mercury exposure. The FDA recommends that pregnant women eat 2-3 servings of low-mercury fish per week. Additionally, ensure that the fish is well-cooked to avoid any risk of foodborne illness, which can be particularly harmful during pregnancy.
Incorporating a variety of low-mercury Indian fish into your diet during pregnancy can provide essential nutrients that support both maternal and fetal health. Rohu, Indian Mackerel, Pomfret, Hilsa, Catla, and Surmai are excellent choices. As always, consult a qualified dietician to tailor dietary choices to individual needs and health conditions.
Author Avni Kaul is a qualified nutritionist, experienced dietician, Diabetes Educator and founder of Delhi’s successful diet and nutritionist clinic NutriActivania. She is also one of India’s eminent weight-loss experts, diabetes dieticians, pregnancy dieticians and child nutritionists and helps kids to develop a strong immune system, fight allergies, gain height and weight as well as fight overweight / Obesity with an effective diet plan that is easy and fun to follow by children.
In Buenos Aires, 2018 Summer Youth Olympic Games Nutritionist Avni Kaul was the Advisor (Nutrition) from India. She is a Gold-medallist master’s science graduate from the University of Delhi in the subject of Food and Nutrition. Avni Kaul is a diet and nutrition columnist in some of India's leading newspapers and magazines like - NDTV, TimesNow, Grazia and more.
Diet Programs by Avni Kaul
Your dietician consultation with dietician Avni Kaul will do the following things. Avni Kaul’s diet program will offer:Focus on your health benefits: Key benefits Avni offers, are long-term wellness, freedom from restrictive diets, and improved relationships with food and body, that include "intuitive eating," "weight loss without hard core dieting," and "healthy eating for pregnant woman and kids".
A high degree of qualifications, expertise, and achievements: Dietician Avni is one of the most sought-after dieticians in Delhi because of her qualifications that include gold medalist in Master's Degree of Science, B.Sc and M.Sc Food and Nutrition, Certified Diabetes Educator, Diploma in Applied Sports and Exercise Nutrition.
Fully personalized diet plans: With dietician Avni Kaul, you will get a tailor-made diet that suits your body and mind only that will help you to achieve your health goals in a holistic and sustainable manner be it is with your weight management, pregnancy diet, child nutrition, diabetes or thyroid management.
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