Mackerel Benefits For Pregnancy

A shoal of mackerel that shimmers beneath the surface of the ocean shimmers in silver and embodies the vibrant lifestyle of the sea. When brought to the table, this rich, aromatic delight tantalizes the taste buds with its clean, oily texture. But should you avoid it for months during pregnancy, or can you enjoy this culinary ecstasy as you please?

After enduring a period of scepticism, recent perspectives suggest that oily fish, notably mackerel, is shedding its undeserved reputation and is increasingly recognized as a vital component of a healthy pregnancy. Long regarded with uncertainty due to relatively low risks of potentially harmful substances in the sea, we now are embracing the fish for the host of benefits it can provide both mother and baby.

This article delves into the specific benefits of incorporating mackerel into your diet during pregnancy, with light shed on its rich dietary profile and ability to positively impact maternal and foetal health.

Omega-3 fatty acids - nature's nutrients for the developing baby

In the vast ocean of dietary options for expectant mothers, mackerel shines brightly, especially because of its rich omega-3 fatty acid content.¹ These are not just ordinary fats; they are critical ingredients of a healthy eating regimen, especially during pregnancy. The omega-three fatty acids found in mackerel, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in particular, are necessary natural nutrients for unborn children.²

EPA and DHA are essential for the development of the brain and eyes – two of the most important organ systems growing in the womb.³ The brain and eyes begin to form during the first weeks of pregnancy and continue to develop for many months. DHA in particular is a prime structural component of the retina, the layer of tissue at the back of the inner eye that detects light and shade.³ It is also a key component of the cerebral cortex, the part of the brain responsible for memory, interest, concept, language and recognition. Supplementing a pregnant mother's food plan with enough omega-3s, such as those found in mackerel, provides the building blocks important for the optimal expansion of these organs.

Research suggests that toddlers whose mothers get enough omega-3 fatty acids during pregnancy show higher problem-solving skills and may have higher levels of intelligence.⁴ These fats contribute to neuronal boom and the formation of synapses—the connections through which neurons talk to each other—and thus affect cognitive properties and visual acuity. In addition, omega-3 fatty acids from mackerel can affect emotional and behavioural improvement in children. Studies suggest a link between maternal omega-3 intake and a reduced threat of developing emotional and behavioural problems in adolescence, highlighting the long-term benefits of these vital nutrients.⁵

Recent studies also point to omega-3 fatty acids as a key component in regulating blood sugar levels.⁶ They can also increase insulin sensitivity, which means the body can use insulin extra effectively to lower blood sugar. This is a major benefit for pregnant ladies who are dealing with gestational diabetes, providing a natural dietary approach to manage the condition.⁷

The protein champion - the basis for development

The amino acids present in mackerel are key players in creating the necessary proteins that support the rapid and healthy development that takes place during pregnancy. These amino acids are absorbed from mackerel and are crucial for the formation and growth of the toddler, making mackerel an amazing source of complete protein because it consists of all the amino acids that the skeleton cannot synthesize on its own.⁸

Amino acids present in mackerel include:

• Histidine – important for tissue growth and repair, in addition to maintaining the myelin sheaths that protect nerve cells
• Isoleucine – Plays a key function in muscle metabolism and is strongly targeted to muscle tissue. It is also crucial for immunoprotection, haemoglobin production and respiration
• Leucine – vital for protein synthesis, muscle recovery and blood sugar regulation. It is also necessary for wound healing and growth hormone production
• Lysine – important for protein synthesis, hormone and enzyme production, calcium absorption and antibody production, amongst others
• Methionine - Acts as a precursor for various amino acids and is crucial for metabolism and detoxification. It is also important for tissue growth and absorption of zinc and selenium
• Phenylalanine – a precursor for the neurotransmitters tyrosine, dopamine, adrenaline and noradrenaline. It fulfils a key function in protein synthesis, as well as in the production of other amino acids
• Threonine – crucial for overall protein homeostasis as well as the formation of collagen and elastin in skin and connective tissue
• Tryptophan – Serves as a precursor to serotonin, a neurotransmitter that regulates appetite, sleep, mood and pain. Tryptophan is also vital for maintaining proper nitrogen balance in the body
• Valine - Stimulates muscle growth and recovery and respiration

Although all forms of mackerel contain all 9 of these important amino acids, the concentration and bioavailability can vary between species.

More minerals from mackerel for a healthy pregnancy

Including mackerel in the diet offers expectant mothers a multifaceted diet. Vitamin D is important for bone health, running in live performance with calcium to ensure the improvement of a robust skeletal machine for the unborn child.⁹ It also plays a role in maintaining the mother's bone density and protects against the risk of osteoporosis.¹⁰ Meanwhile, dietary B12 is essential for the formation of red blood cells, which are vital for transporting oxygen in the body. This nutrient makes it possible to prevent anaemia, which is a common problem during some stages of pregnancy, and this supports neuronal development and possible future cognition.¹¹

Although desirable in trace amounts, selenium has a wide range of effects on immune function.¹² It acts as an antioxidant, protecting cells from damage and infections, which is especially important at a certain stage of pregnancy when the immune system is naturally suppressed. This helpful mineral also aids thyroid function, which regulates metabolism and energy utilisation, which is essential for both maternal health and foetal development.

Can you eat all types of mackerel during pregnancy?

While mackerel is usually thought of as a nutritional addition to a well-balanced weight loss plan, it is crucial for pregnant ladies to consider the unique type of mackerel they are eating.¹³ Some types of mackerel, especially the larger ones, may also contain higher levels of mercury, a heavy metal that can be harmful to the growing foetus.¹⁴

Mercury tends to accumulate in those higher up the food chain. As a result, it is advisable for pregnant women to avoid eating larger types of mackerel, such as king mackerel and Spanish mackerel, which may have higher levels of mercury.^17,19

On the other hand, smaller mackerel species such as Atlantic mackerel, Cero mackerel, Sierra Mackerel, Chub Mackerel, Atlantic Horse Mackerel, and Pacific Mackerel are commonly considered safer options throughout pregnancy.¹⁵

However, portions of these types of safer mackerel must additionally be limited to 2-3 portions per week, totalling 2-3 oily fish portions a week, including other oily fish like salmon, trout and herring.¹⁴ This is due to the fact that these oily fish, which include mackerel, can contain environmental pollutants such as dioxins and polychlorinated biphenyls, which have contaminated the food chain through industrial activity.¹⁶

Although the production of these chemical compounds became banned in the Western world in the 1970s and 1980s, sample testing shows that it is very possible for some contaminations to persist in wild fatty fish such as mackerel.¹⁸ The negative consequences of this on the development of the foetus, together with the consequences of excessive mercury intake from accumulation, are reasons for limiting the intake to two 140g servings every week throughout pregnancy.^14,20

Summary

From building strong bones and preventing anaemia to boosting the immune system and managing blood sugar levels, mackerel prides itself on being a versatile and healthy food choice. Its range of important nutrients provides comprehensive support and satisfies the complicated wishes of being pregnant. However, due to the potential risk of mercury accumulation or the consequences of environmental contamination with toxins in oily fish on f0etal fetal development, mackerel servings must be limited to 2-3 each week. In addition, Spanish mackerel and king mackerel should be avoided during pregnancy due to the widespread danger associated with these larger species. Ultimately, mackerel is a remarkable source of nutrition that you can include in your weight loss program at some point during your pregnancy, but you usually need to seek recommendations from healthcare professionals to ensure that you can be pregnant as safely as possible.