Once you become pregnant, your entire diet undergoes a complete change. You want to include only good and healthy food in your diet. A wholesome diet consists of a perfect balance of fresh veggies, fruits, whole grains, and seafood. This will ensure you have a healthy baby and a normal pregnancy, as far as possible. You can think of calabashes during pregnancy. But, is it safe to eat?
Seafood is essential for a healthy lifestyle. However, the safety of certain kinds of seafood due to their mercury content may bother you during pregnancy and make you apprehensive about consuming them. One such seafood that you may be hesitant about consuming is calamari during pregnancy. The good news is that calamari is a wonderful seafood that is quite low in mercury content and can be safe to eat during pregnancy. To know more about this, keep reading.
In this Article
- What is Calamari?
- Calamari and Mercury
- Eating Calamari During Pregnancy Is It Safe or Not?
- Nutritional Value and Benefits of Calamari During Pregnancy
- How to Consume Calamari While Pregnant?
- Precautions While Consuming Calamari During Pregnancy
- Is Other Seafood Safe During Pregnancy?
- FAQ’s
What is Calamari?
Calamari is Italian for squid, which is excellent seafood high in omega-3 fatty acids, and proteins and, at the same time, low in sodium and saturated fats. It has been proven that around five ounces of calamari during pregnancy can be safely consumed every week.
Calamari and Mercury
The risk of mercury in fish is a concern during pregnancy due to its negative effects on the nervous system development of the unborn baby. Almost all varieties of fish contain some traces of mercury in them. Still, it is advisable to keep seafood as part of your pregnancy diet due to its numerous nutritional benefits. But you need to choose the safest option available carefully.
Ensure that you stay away from fish like tilefish, swordfish, shark, marlin, and king mackerel. As far as calamari is concerned, it is low in mercury and is safe to consume during pregnancy. Other low-mercury options include shrimp, crab, salmon, trout, scallops, etc. Restrict your consumption to not more than 12 ounces of these low-mercury fish each week in your pregnancy diet to obtain maximum benefits.
Eating Calamari During Pregnancy Is It Safe or Not?
You are consuming about five ounces of calamari during pregnancy. Every week, five ounces are considered safe and beneficial for your developing baby as well.
Calamari is the Italian name for squid,’ which has a high nutritional value. Calamari is a rich source of omega-3 fatty acids, proteins, and other essential nutrients; and is low in sodium and saturated fat content. What about the mercury levels, though?
Nutritional Value and Benefits Of Calamari During Pregnancy
Unlike many other kinds of seafood, like swordfish and shark, calamari has immense nutritional value when consumed during pregnancy. This seafood is loaded with many nutrients and vitamins that are essential during this delicate phase.
1. Rich in Proteins
A single serving of calamari has been found to have around 15 grams of protein, which meets a considerable amount of the protein requirement during pregnancy, which is essential for the healthy development and growth of your fetus. Protein aids in the proper development of your fetus’s cells, thereby adding to the little one’s weight.
2. Loaded With Iron
Calamari is also packed with iron, which is vital during the pregnancy period. Iron is essential during pregnancy because it helps to increase your blood hemoglobin levels and also ensures a proper flow of blood through your uterine walls. It is also important in the formation of the red blood cells of the fetus.
3. Vitamin C
Calamari has high amounts of vitamin C, which are vital for building your immunity levels and ensuring that unwanted infections are kept at bay.
4. Packed with Vitamin B12
This is one vitamin that is necessary for the proper growth and development of your unborn baby, especially the nervous system. Vitamin B12 is absolutely important to avert any birth anomalies in your fetus and calamari is rich in vitamin B12
5. Vitamin A
Calamari is also packed with excellent quantities of vitamin A, which is important for the cognitive growth of your fetus. Vitamin A helps to sharpen your fetus’s brain. Thus, calamari can be a wonderful addition to your pregnancy diet.
6. Loaded With Zinc
This wonderful seafood is also rich in zinc, which is yet another mineral that helps in the production of insulin and other enzymes in your unborn baby.
7. Rich in Folate
The importance of folate during pregnancy need not be emphasized. Folic acid is vital in ensuring that neural anomalies in your fetus are averted. Calamari is rich in folate or folic acid which gives you one more reason to include this seafood in your pregnancy diet.
How to Consume Calamari While Pregnant?
Some guidelines you must follow while consuming calamari during pregnancy to obtain the best from this nutritious seafood are given below:
- Avoid eating deep fry calamari during pregnancy. Deep fry reduces its nutritional value as well as adding unhealthy saturated fats, which may contribute to excessive weight gain.
- Eat calamari, which cooks under steam so that the nutrients are intact in it, and is easy to digest in your digestive system.
- Prepare calamari at home with fresh vegetables and other ingredients that can make it tasty for you.
- Sauté calamari makes a tasty snack in green salads.
- Clean the calamari properly and cook it well.
- Before you purchase Calamari, check the product’s expiration date, freshness, and shop hygiene.
If you are allergic to calamari, then stay away from eating it during pregnancy. Before you start eating seafood, make sure to consult your doctor, as the doctor can suggest to you if you need it in your diet or not during pregnancy.
Precautions While Consuming Calamari During Pregnancy
A lot depends on how calamari is served. Given below are some simple guidelines that will help to ensure that you get maximum benefits out of this seafood when included in your pregnancy diet.
- Ensure you do not eat deep fry calamari during pregnancy, as it reduces its nutritional value. Deep frying adds unwanted saturated fat, which will only contribute to your already increasing weight during the pregnancy period.
- The best option would be to eat calamari steamed or just sautéed, which not only tastes yummy but also provides you with its rich nutrient supply.
- You could add sautéed calamari to your green salads as a mid-day snack that you are sure to enjoy when hunger strikes.
- Eating calamari prepared at home is, of course, a better and safer option than going to a restaurant to eat it.
- Ensure that the calamari you purchase is cleaned thoroughly and cooked well before eating.
- If you are buying calamari from a supermarket, ensure you check the expiration date and also its freshness and hygiene before you buy it.
- If you are allergic to seafood, you should avoid eating calamari so that unwanted adverse effects during pregnancy can be avoided.
- Last but not least, make sure your doctor gives you a green signal to eat calamari, as he will be able to advise you about the diet most suitable for you during this sensitive phase.
Is Other Seafood Safe During Pregnancy?
Seafood offers sufficient nutrients for our diet. It is generally rich in protein and omega-3 fatty acids, which makes it considered safe for heart health (1). However, during pregnancy, you should avoid uncooked raw seafood. It can cause parasites and bacterial infections. In addition, you should avoid seafood rich in mercury, which includes shark, King mackerel, bigeye tuna, and tilefish. Therefore, excess consumption of mercury-rich seafood can interfere with the nervous system development of your fetus. On the other hand, you can have crab and lobster during your pregnancy as they have lots of iron, which helps in pregnancy. It is suggested that you avoid specific seafood if you are allergic.
If you think of calamari during pregnancy, is it safe to eat? So, the verdict is that calamari is safe to consume during pregnancy but ensures that it is eaten in moderation. Make sure that you do not go overboard on this tasty seafood so that unnecessary side effects can be avoided. So go ahead and look for some wonderful recipes that will help you incorporate calamari into your pregnancy diet.
Did you include calamari in your diet when you were pregnant? Do leave your experience in the comments section below.
FAQ’s
1. What Seafood to Avoid During Pregnancy?
You can avoid high-mercury seafood, as it can cause complications during pregnancy. In addition, avoid raw or uncooked seafood as it can cause infections, which is not acceptable during pregnancy.
2. Is Squid High in Mercury?
Squid are not rich in mercury, you can have it in moderate amounts. However, avoid eating raw squid, as it may cause some complications during pregnancy.
3. Can I Eat Fried Calamari While Pregnant?
Yes, you can have fried calamari during pregnancy. It is rich in nutrients and has a lower risk of harm.
Reference
- Relationships between seafood consumption during pregnancy and childhood and neurocognitive development: two systematic reviews – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6924512/]
