Something that is common during pregnancy is that you are told that you cannot eat a certain type of fish. We’ve listed which fish you can and can’t eat and also explain why you actually shouldn’t eat them!

In general, fish is very healthy and a good thing to eat a lot of. As a pregnant person, you should eat fish approximately 2-3 times a week, but not all fish! So why should you avoid them, what can they contain and why are these substances harmful?

Why can’t you eat certain types of fish?
Unfortunately, some types of fish contain high levels of environmental toxins such as PCBs, dioxins, mercury and cadmium or the harmful bacteria listeria which can disrupt your child’s development.

What are PCBs and dioxins?
PCBs and dioxins are substances that are stored in the body throughout life. During pregnancy or breastfeeding, the substances are transferred to the child through the placenta and breast milk, which means that it is important to be exposed to as few dioxins and PCBs as possible. If the foetus or child is exposed early in the pregnancy, it can affect their sperm quality in adulthood, the levels of thyroid hormones and tooth enamel.

Why is mercury bad?
Mercury is a natural metal found in the environment. Due to the way we live, the amount of mercury in soil, water and on the seabed has increased. If you have a high intake of mercury during your pregnancy, it can result in damage to the foetal nervous system because the nervous system is extra sensitive during this period of development. To find out information about the mercury content of various lakes, you should contact your County Administrative Board and municipality.

What is listeria?
Listeria is a bacterium that can cause illness in people with weakened immune systems and pregnant women. The bacterium is found in nature and thus also on some raw foods, and can get onto food manufacturing equipment. This means it can be difficult to get rid of – especially since listeria can grow in the cold and without any oxygen.

What is cadmium?
Cadmium is a metallic element that occurs naturally in the earth and is found in most of the food we eat in very small amounts. If you ingest high levels of cadmium, it can affect the growth of the foetus.

All farmed fish are perfectly fine to eat. Examples of these are:

– Shellfish such as prawns, crayfish and mussels are no problem.
– The white meat from crabs is fine to eat, but avoid crab butter as it may have high levels of cadmium.
– Canned tuna is fine, but avoid whole tuna in pieces.
– Salmon and salmon family of fish* (though, not from the Baltic Sea, the Gulf of Bothnia and rivers Vänern and Vättern)
– Herring
– Cod
– Sardines
– Pollock
– Anchovies
– Alaska pollock
– Haddock
– Hake
– Lutefisk
– Mackerel
– Plaice
– Sushi and cured fish are fine to eat, but should only be eaten if they are freshly made. Avoid prepared sushi from supermarkets.

*Cured and smoked salmon are fine to eat if they have been freshly made, so keep an eye on the packaging date. It should have been packed for no more than a week!

Which fish can’t you eat?
You should not eat wild-caught fish from the Baltic Sea, the Gulf of Bothnia, Lakes Vänern and Vättern. These fish are rarely found in the store but it’s good to keep in mind if you eat a lot of wild-caught fish! Examples of these wild-caught fish are:

– Salmon
– Trout
– Baltic herring
– Herring
– Whitefish
– Char
– Eel

Are you someone who doesn’t want to eat fish at all?
There are a lot of fish and shellfish that contain a lot of important nutrients that both you and your baby need. For example, fish contains omega–3 and omega-6 fats that are needed for the development of your child’s brain. The vast majority of the fats that your body needs can be made from carbohydrates and protein. However, omega-3 and omega-6 are an exception, and the body cannot form them itself, which means that you have to get them through food. If you want to eat vegetarian or vegan food, then this is no problem, but you should be aware that you will need to get these fats in another way, for example through supplements.

Another good thing to keep in mind is that vitamin B12 is not normally found in plant foods, so this is another supplement that can also be good to take if you have a vegetarian/vegan diet. Vitamin B12 is needed for the foetal nervous system to develop normally.