Fresh Fish & Brain Health
- Rayki Goh, MSc
- May 23
- 3 min read
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
DOCOSAHEXAENOIC ACID (DHA)
Eating fish during pregnancy is widely recommended due to the presence of omega-3 fatty acids, particularly docosahexaenoic acid (DHA), which play an essential role in the development of the foetal brain and eyes.
DHA is a major structural component of the brain and retina, meaning that sufficient intake during pregnancy can support optimal cognitive function and visual acuity in the developing baby. However, when considering fish consumption during pregnancy, it’s important to be mindful of food safety precautions to avoid potential risks.
Firstly, while fish are a rich source of omega-3 fatty acids, some species contain high levels of mercury, a heavy metal that can be harmful to the developing nervous system of the foetus.
Methylmercury, the organic form of mercury found in fish, can cross the placenta and accumulate in the developing brain, potentially leading to neurodevelopmental issues. Therefore, pregnant women are advised to avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish.
Instead, it’s safer to choose fish that are lower in mercury, such as salmon, sardines, trout, and mackerel (excluding king mackerel). These fish still provide the essential omega-3 fatty acids without the associated risks. The NHS recommends that pregnant women can safely consume up to two portions of oily fish per week, which provides an adequate amount of DHA without excessive mercury exposure.
Another food safety precaution involves the risk of foodborne illnesses, such as listeriosis and toxoplasmosis, which can be particularly dangerous during pregnancy. To reduce this risk, it’s important to ensure that any fish consumed is properly cooked.
Cooking fish thoroughly to an internal temperature of at least 63°C kills harmful bacteria and parasites that might be present. Pregnant women should avoid raw or undercooked fish, including sushi, sashimi, and ceviche, as these dishes can harbour pathogens that may lead to serious infections.
Additionally, it’s advisable to be cautious with smoked fish, as it can sometimes contain Listeria monocytogenes, the bacterium responsible for listeriosis. While hot-smoked fish (which is cooked during the smoking process) is generally safer, cold-smoked fish should be avoided or only eaten if it’s been thoroughly heated before consumption.
So, the reason eating fish during pregnancy is beneficial for foetal brain and eye development isn't just about providing omega-3 fatty acids; it's due to the DHA in fish supporting cognitive function and visual acuity while ensuring the right safety measures—like choosing low-mercury fish and cooking them thoroughly—helps protect the developing baby from potential risks like mercury exposure and foodborne illnesses.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
