Grilled sardines might be the last thing you’re craving during pregnancy—especially with that strong smell! Many women, myself included, struggle to eat fish due to nausea. If that sounds familiar, don't worry, you’re not alone! In this article, we'll help you navigate the best fish options.

When you're pregnant, one important nutrient to keep an eye on is omega-3, specifically DHA (docosahexaenoic acid), which is essential for your baby's brain development. While you can always turn to supplements, you might still want to include fish in your diet. But with concerns about mercury in some fish, how can you safely get this crucial nutrient without worrying? We've got the answers for you.

In this guide, I’ll walk you through how to choose the safest fish to get your omega-3 during pregnancy, specifically in Portugal.

Why Omega-3 Is Important During Pregnancy

Omega-3 fatty acids, particularly DHA, are essential for your baby’s brain and eye development. Studies have shown that adequate omega-3 intake during pregnancy supports cognitive development and may even help reduce the risk of preterm birth and postpartum depression in mothers. But with the increasing awareness about mercury in fish, it’s essential to make sure you’re choosing low-mercury options.

Mercury in Fish: What You Need to Know

Mercury is a toxin that accumulates in fish, particularly in larger species that live longer, like tuna or swordfish. High levels of mercury can potentially affect your baby’s brain development, which is why it’s crucial to choose fish that are low in mercury during pregnancy.

The good news is, many fish are not only low in mercury but are also packed with the omega-3s your baby needs. So how do you select the right fish?

Safe Fish Choices in Portugal

Portugal is home to a wide variety of fresh and canned fish, many of which are rich in omega-3s and low in mercury, making them excellent choices for pregnant women. Here are the safest fish to include in your pregnancy diet:

Sardines: Sardines are small fish that are naturally low in mercury. They are rich in omega-3 and a great source of protein. You can enjoy them grilled, in salads, or in sandwiches.
Mackerel: This oily fish is another excellent choice for omega-3. Mackerel is also low in mercury, especially in smaller varieties. Opt for fresh or canned mackerel.
Anchovies: Anchovies are tiny but powerful when it comes to omega-3 content. They’re low in mercury and can be used in everything from salads to pasta dishes.
Herring: Like sardines, herring is another small, oily fish that provides a healthy dose of omega-3 without the mercury risk.

Canned Fish: A Convenient and Safe Option

I have to admit, during my pregnancy, I struggled to include fish in my diet because I just couldn’t stand it most of the time! Can anyone relate? The fish I found easiest to eat were canned mackerel and tuna. Canned mackerel, for instance, became a favorite because I could easily add it to my avocado toast, making a quick and nutritious snack. And when I could tolerate it, tuna was my go-to for a classic Salad Niçoise—One of my favorite summer salads.

Both canned mackerel and tuna are excellent sources of omega-3. Mackerel is rich in DHA, a vital nutrient for your baby’s development, and is naturally low in mercury, especially in its smaller varieties. Tuna, while often associated with higher mercury levels, can still be enjoyed in moderation when choosing light tuna packed in water.

Here are a few tips to get the most out of your canned fish:

Choose Sustainable Brands: Look for products that have sustainability certifications like MSC (Marine Stewardship Council) or ASC (Aquaculture Stewardship Council). These ensure the fish were responsibly sourced.
Avoid Larger Fish: Larger fish, such as tuna or swordfish, tend to have higher mercury levels. Stick to smaller fish like sardines, mackerel, and anchovies for the safest option.
Watch for Additives: Avoid canned fish with excessive added salt, sugar, or preservatives. Opt for fish packed in olive oil or water for the healthiest option.
Check the Expiry Date: While canned fish has a long shelf life, it’s always a good idea to check the expiration date to ensure freshness.

Algae-Based Omega-3 Supplements: A Safe Alternative

If you’re concerned about mercury or want an alternative to fish, algae-based omega-3 supplements are an excellent choice. These supplements provide the same DHA as fish, without the risk of mercury. They’re a clean and sustainable option to support your pregnancy diet. If you want to know more about this, please read this article explaining why omega 3 from algae is your best choice during pregnancy.

Trusted Canned Fish Brands in Portugal

If you’re opting for canned fish, here are some trusted brands in Portugal that offer high-quality and sustainably sourced options:

Conserveira de Lisboa: Known for its premium sardines, mackerel, and tuna, all responsibly sourced.
Pinhais Conservas: Offers high-quality sardines and mackerel, sustainably caught.
Santa Catarina: A reliable brand for sardines and tuna, with an emphasis on sustainability.
La Gondola: A brand focused on mackerel and sardines, known for its commitment to environmental responsibility.
Nacional: Trusted for its sustainable sardines and tuna.
Ramirez: A beloved brand in Portugal with a focus on quality and sustainability in its fish offerings.
Nuri: Famous for premium sardines and mackerel, focusing on traditional methods and sustainability.
Papa Anzóis: A premium Portuguese canned fish brand known for its artisanal production methods and high-quality products. Their fish, including sardines, mackerel, and horse mackerel, are caught sustainably off the Algarve coast.

Conclusion: Choosing Safe Fish for Omega-3 During Pregnancy

Incorporating fish into your pregnancy diet is one of the best ways to ensure you're getting enough omega-3, which is crucial for your baby’s brain and eye development. The key is selecting fish that are low in mercury, such as sardines, mackerel, and anchovies. By choosing sustainably sourced fish, you can enjoy the benefits of omega-3 without the risks associated with mercury.

Always check the labels when purchasing canned fish and ensure you're choosing the safest options available. And if you're still concerned about mercury, algae-based omega-3 supplements provide a great alternative.

The Best Fish for Omega-3 During Pregnancy: Safe Choices and Tips