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8 Benefits of Sardines for Pregnant Women, Complete with Nutrition and How to Serve

10 min read
8 Benefits of Sardines for Pregnant Women, Complete with Nutrition and How to Serve

Sardines have a myriad of benefits for pregnant women. However, when consuming them, there are some things that mothers should be aware of!

This article will discuss the benefits of sardines for pregnant women, how to enjoy sardines safely during pregnancy, what types of sardines are safe to consume (including smoked and canned sardines), and how to prepare them. Let’s take a look, Mom!

Table of Contents

  • Is It Safe to Eat Sardines During Pregnancy?
  • Nutritional Content of Sardines
  • 8 Benefits of Sardines for Pregnant Women
  • 1. Reduces the risk of premature birth
  • 2. Supports Brain Development
  • 3. Improve Mental Health
  • 4. Helps bone formation
  • 5. Preventing Preeclampsia Including the Benefits of Sardines for Pregnant Women
  • 6. Promotes Cell and Nerve Growth and Function
  • 7. Regulates Thyroid Hormones, One of the Benefits of Sardines for Pregnant Women
  • 8. Better Heart Health
  • Types of Sardines That Are Safe to Consume
  • 1. Canned Sardines
  • 2. Smoked Sardines
  • 3. Fresh Sardines
  • 4. With Crackers
  • 5. Salad
  • Things to Watch Out For
  • Listeriosis
  • Toxoplasmosis

Is It Safe to Eat Sardines During Pregnancy?

manfaat ikan sarden untuk ibu hamil

Sardines are said to be rich in protein and omega-3 fatty acids which are very much needed for fetal growth during pregnancy. However, is this fish safe enough for pregnant women to consume?

What about the mercury content that has been widely contained in sea fish? Here are the benefits of sardines for pregnant women that you need to know.

This fish is one of the most popular foods for pregnant women because of its nutritional content that the fetus needs. However, on the other hand, there are still many pregnant and breastfeeding mothers who are worried about consuming it because of the mercury content that is often associated with sea fish.

It is true, the possibility of sea fish being contaminated with mercury is very high. But don’t worry, Mom, the mercury content in sardines is very low, even arguably lower than other types of sea fish such as predatory fish in the ocean (sharks, tuna, and swordfish). Sardines only have an average mercury concentration of 0.013 which is better than tuna, catfish, and mackerel.

So, it’s safe to say that sardines are perfectly safe to consume during pregnancy!

The American Pregnancy Association and the National Health Service recommend that pregnant women consume sardines 2-3 times a week. With the note, it should not be consumed raw or half-cooked, yes. That is to avoid the risk of bacterial contamination and congenital diseases.

However, The American Heart Association recommends that sardines not be served fried, and that each serving be about 3.5 ounces.

Nutritional Content of Sardines

8 Benefits of Sardines for Pregnant Women, Complete with Nutrition and How to Serve

Here are some facts about the nutritional content of sardines:

  • Protein. In the first trimester, some pregnant women experience nausea and vomiting. Even in this condition, it is very important for them to continue consuming protein to keep their bodies and fetuses strong – at least 70-100 grams of protein per day. Sardines can be an option because the protein content in them is very complete – plus the types of essential amino acids are also complete. In one can or about 124g (4.3 ounces) of sardines contains 13 grams of protein, Mom.
  • Omega-3. Omega 3 content is very good for the development of the baby’s brain and heart. The United States Food and Drug Administration (Food and Drug Administration/FDA) and the United States Environmental Protection Agency (Environmental Protection Agency/EPA) recommends that pregnant and breastfeeding women consume between 8-12 ounces of seafood per week.
  • Calcium
  • Vitamins: A, B3 (niacin), B12, C, D. The vitamin D content in sardines is higher than calcium.
  • Iron
  • Selenium
  • Sardines are also rich in phosphorus. The third bone-strengthening nutrient (after calcium and vitamin D) is phosphorus, which neutralizes acids that can harm your bones.
  • Iodine

Nutrition

Amount

Calories

100

Protein

12 grams

Fat

5 grams

Carbohydrate

0

Fiber

0

Sugar

0

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8 Benefits of Sardines for Pregnant Women

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1. Reduces the risk of premature birth

One serving or 3 ounces of sardines contains 2 grams of omega-3s which are good for the brain and heart health of both you and your baby. Omega-3s have also been linked to a reduced risk of premature birth .

2. Supports Brain Development

Sardines provide omega-3 fatty acids which are essential and beneficial for the prenatal brain development of the fetus. The benefits of sardines for pregnant women have been proven by many studies conducted by experts and health institutions.

3. Improve Mental Health

Even after birth, children whose mothers took omega-3s had higher mental processing scores than those who took cod liver oil supplements.

4. Helps bone formation

Calcium and vitamin D work together to stimulate the production of new tissue (mostly bone) in the fetus and support your health during pregnancy – especially in the third trimester.

The Food and Nutrition Board recommends 200 IU/day of vitamin D per day for pregnant (and nonpregnant) women—about 3.5 ounces of sardines provides 200-300 IU.

Vitamin D is also good for fighting osteoporosis which is key during pregnancy in helping to regulate the amount of calcium in the body. Sardines can meet this need because every 3 ounces of sardines contain about 25% of the recommended daily amount of calcium.

However, this only applies to canned sardines because the bones are softer due to the cooking process. If you eat fresh sardines, don’t forget to process the bones as well.

5. Preventing Preeclampsia Including the Benefits of Sardines for Pregnant Women

In the last trimester, calcium continues to be passed down (absorbed) from mother to child, and the amount can reach 250-350 mg per day in certain cases. Getting enough calcium is very important to help prevent preeclampsia in expectant mothers.

6. Promotes Cell and Nerve Growth and Function

Vitamin B12 helps promote the growth of new cells that help develop tissues and organs in the body. Vitamin B12 deficiency risks poor sensory nerve function and problems with peripheral nerves and reduced mobility, leading to falls and disability—a common occurrence in nearly 40% of older adults. A single serving of sardines provides more than three times the amount of vitamin B12 most people need.

7. Regulates Thyroid Hormones, One of the Benefits of Sardines for Pregnant Women

Sardines are also a source of vitamins A, C, and iron, as well as iodine which regulates thyroid function.

Pregnant women should consume 220 ug (micrograms) of iodine per day, and nursing mothers should consume 290 ug of iodine per day. Every 3 ounces of sardines contain 30 ug of iodine.

8. Better Heart Health

Another benefit of sardines for pregnant women is supporting heart health. Omega-3 fatty acids found in fish work to protect the cardiovascular system.

Omega-3 stabilizes heart rhythm, lowers triglycerides (fats in the blood), and keeps arteries free from blockages.WebMD, the omega-3 content in sardines is the highest compared to other ‘oily’ fish, such as salmon, mackerel.

Types of Sardines That Are Safe to Consume

8 Benefits of Sardines for Pregnant Women, Complete with Nutrition and How to Serve

Some types of processed sardines that are safe to consume are:

1. Canned Sardines

Like other canned dishes, canned sardines also go through a heating process at a certain temperature which makes them sterile so that you don’t need to worry about bacteria or even fungi contaminating the fish.  

Here are some types of canned sardines that are safe and sold on the market:

  1. Canned sardines in brine:It is safer for pregnant women to choose salt-free products.
  2. Canned sardines in oil:Especially those using olive oil. Olive oil is an excellent source of omega 3 and vitamins E, A and K, which will increase the nutritional content of sardines.
  3. Canned sardines in tomato sauce:This type of canned sardines is the best because it combines two very nutrient-dense foods. Tomatoes are a good source of antioxidants, B vitamins, iron, and potassium and are healthy to eat during pregnancy.

Many mothers are concerned that canned sardines contain BPA (bisphenol A) –chemicals used to make plastic bottles (have negative effects on the development, behavior, and prostate glands of fetuses-babies-children). However, according toForbes, several studies have shown that canned sardines are not associated with increased levels of BPA in urine (within 24 hours of consumption).

2. Smoked Sardines

Any type of smoked fish is safe for pregnant women to consume as long as it is cooked properly, including sardines. However, to ensure its safety, double-check the label or the brand’s website to find out how the smoking process is carried out.

Smoking is usually done at a lower temperature. And the fish must have a minimum internal temperature of 145 °F (62.8 °C) before consumption. Before consumption, it is better to cook the fish again, which is safer and healthier.

3. Fresh Sardines

Buy directly from the fishmonger. Cook it thoroughly before eating it. You can grill it and season it with sea salt, parsley, lemon juice and a little chili, or enjoy it as a snack with pasta or couscous.

4. With Crackers

Serve canned sardines withcrackerssavory. Cut the sardines into small cubes, then mix with grated carrots and torn lettuce, along with the sauce.Worcestershireor your favorite hot sauce as a complement.

5. Salad

For a high-protein meal, crush canned sardines, add some chopped vegetables and drizzle with Greek yogurt and (pasteurized) mayonnaise.

Things to Watch Out For

8 Benefits of Sardines for Pregnant Women, Complete with Nutrition and How to Serve

Although beneficial, mothers still need to be careful when consuming sardines during pregnancy. Mothers are strongly advised to follow the recommendation to cook them thoroughly and not consume them more than 3 times a week to avoid this from happening:

  • Listeriosis

Launching the siteParenting Firstcry , Listeriosis is a condition caused by antibiotic-resistant bacteria that can be found in soil, plants, and water. It is usually found in raw foods.

Therefore, always follow the guidelines when preparing and handling food to keep yourself safe. Listeria is a bacteria that can only be destroyed by heat and pasteurization. The infection is very likely to be passed on to the baby, and can result in premature birth or miscarriage in the mother.

  • Toxoplasmosis

Toxoplasmosis is a disease caused by a parasite that can be found in soil or meat. Human contamination can occur in three ways: consuming undercooked meat or fish, consuming food contaminated with cat feces (such as raw vegetables), and consuming food contaminated with cat feces.

Pregnant women should follow the recommendations of the correct serving guidelines to prevent contracting toxoplasmosis. For example:

  • Wash your hands before preparing and handling raw meat or raw vegetables.
  • Wash fruits and vegetables thoroughly before consuming them.
  • If you come into contact with raw meat, avoid rubbing your eyes.
  • Consume well-cooked meat and seafood.

Fish is an important element of a healthy, balanced, and nutritious diet for pregnant women. Sardines can be a good alternative to meet the recommended weekly intake of fish and seafood, which is 2-3 servings. Hopefully this article about the benefits of sardines for pregnant women is useful for you.

Are Sardines Good During Pregnancy? (Plus Canned and Smoked)
www.pregnancyfoodchecker.com/sardines-good-pregnancy-canned-smoked/

Eating Sardines During Pregnancy – Is It Safe?
parenting.firstcry.com/articles/eating-sardines-during-pregnancy-is-it-safe/

Canned Sardines: Are They Good for You?
www.webmd.com/diet/canned-sardines-good-for-you

Republished with permission from theAsianParent Indonesia

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