Pregnancy is a time when you get crazy cravings and an urge to eat a particular dish poorly. Pregnancy is also a time when you need to be extremely careful of what you eat. Many food items are known to affect pregnancy in many ways, from minor allergic reactions to more severe problems like preterm labor and miscarriages.
Shrimp are a popular and versatile seafood choice enjoyed worldwide. These small crustacean shellfish are not only delicious but also offer valuable nutritional benefits. Consuming shrimp during pregnancy can be a healthy and nutritious choice, as long as certain precautions are taken. Shrimp can be a part of a healthy and balanced diet during pregnancy.
In This Article
- Is it Safe to Consume Shrimp During Pregnancy?
- Nutritional Value Of Shrimp
- Top Benefits of Eating Shrimp During Pregnancy
- Things to Keep in Mind While Consuming Shrimp During Pregnancy
- Different Ways to Ensure Shrimp Can be Consumed Safely
- If Shrimp During Pregnancy Are Safe, Are All Seafood Safe to Consume During Pregnancy?
- FAQ’s
Is It Safe To Consume Shrimp During Pregnancy?
It is generally safe to consume shrimp during pregnancy. Shrimp generally has lower mercury levels compared to some other seafood, making it a safer option for pregnant women. However, it is important to choose high-quality, fresh, and properly stored shrimp. Also, cook thoroughly and avoid semi- or uncooked variations of shrimp during pregnancy.
If you have a history of seafood allergies or are unsure about your allergy status, cross-check with your doctor before including shrimp in your diet during pregnancy. Shrimp during pregnancy is not only safe to consume; it is, in fact, a very healthy choice if consumed in moderation.
Nutritional Value Of Shrimp
Shrimp is a nutrient-dense seafood, providing an excellent source of high-quality protein essential for muscle development and overall body function. Additionally, shrimp contain omega-3 fatty acids that support heart health and contribute to the development of the fetal nervous system during pregnancy. They are also rich in vitamins and minerals, including iodine, which is crucial for thyroid function. To gain a better understanding, check the nutritional table (1):
| Nutrients | Value |
| Water | 81.3 gm |
| Energy | 71 kcal |
| Protein | 15.6 gm |
| Calcium | 65 mg |
| Magnesium | 22.5 mg |
| Phosphorous | 191 mg |
| Potassium | 146 mg |
| Sodium | 475 mg |
| Zinc | 0.94 mg |
| Cholesterol | 136 mg |
Top Benefits of Eating Shrimp During Pregnancy
Although shrimp may be a healthy addition to a pregnant woman’s diet, there may be a lack of studies examining the benefits of prawn consumption during pregnancy in particular. But there are several ways in which shrimp’s nutritional composition may be helpful during pregnancy:
Find out what the benefits of eating shrimp during pregnancy are:
1. May Contribute To The Development Of Tissues And Organs
Shrimp has a high level of protein, which is key to fetal growth. A majority of the shrimp edible portion is water (75%). Out of the remaining 25%, 80% are proteins (2). Shrimp is a good source of high-quality protein. It is essential for the development of the baby’s tissues and organs.
Our bodies are unable to produce certain amino acids on their own, so we need to obtain them through our diet. These amino acids are referred to as essential amino acids. Shrimps are rich in essential amino acids (3).
2. Low-Fat
One advantage of shrimp is that they are much lower in fat than other seafood. In prawns, the measured fat content was around 1.15 g/100 g. Of all the meat dishes, shrimp is the one with the least amount of fat (2). Shrimp is an all-around healthy option that has a low-fat content, so there are no concerns regarding excessive weight gain.
3. Good Source of Omega-3
Another element key to your pregnancy that can be found in shrimp is high amounts of omega-3 fatty acids (3). What are these? Nutrients help in the development of your child’s nervous system and eyes. It contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (3),omega-3 fatty acids with the greatest biological activity. These are required for optimal fetal neurodevelopment (4).
Consuming an adequate amount of omega-3 fatty acids during pregnancy is crucial because they play a vital role in the development of the fetal brain and retina. Given that they may affect the duration of gestation, omega-3 fatty acids may also aid in the prevention of preterm birth. It could also aid in preventing postpartum depression (4).
4. Provide Benefits of Antioxidants
Astaxanthin, a member of the carotenoid group, is the primary antioxidant present in shrimps. Astaxanthin is a compound that is naturally present in algae. Shrimp consume this algae, making them a notable source of astaxanthin. This antioxidant is responsible for the reddish color of prawn cells. Compared to other antioxidants like α-tocopherol and β-carotene, astaxanthin has antioxidant activity that is about 100–500 times stronger (5). Consuming astaxanthin can potentially protect against inflammation by preventing free radicals from causing damage to cells. It contributes to preventing diabetes, hypertension, cancer, and heart disease (5). The presence of astaxanthin may also contribute to healthy skin (6).
5. Loaded With Minerals That Facilitate A Healthy Pregnancy
Shrimp is a good source of various minerals, including potassium, calcium, and iodine, all of which are important for a healthy pregnancy.
- During pregnancy, the body’s need for iodine increases by at least 50%. Fetal and maternal hypothyroidism, as well as impaired fetal neurological development, may result from an iodine deficit during pregnancy (7) Shrimp is a good source of iodine to consume when pregnant.
- Preeclampsia, a significant pregnancy complication, is believed to affect 5 to 7 percent of all pregnancies and is a prominent contributor to maternal mortality (8). Taking recommended amounts of potassium is one way to reduce the risk of preeclampsia (9).
- During pregnancy, there is a significant increase in intestinal calcium absorption, more than doubling the normal levels. It appears that this is the main adaptation to meet the mineral needs of the fetus (10). Shrimp contain a decent amount of calcium.
Things to Keep in Mind While Consuming Shrimp During Pregnancy
The reason why many people worry about consuming shrimp during pregnancy is that many aquatic delicacies (e.g., seafood) contain high levels of mercury, and this can be toxic to the nervous system, especially in pregnant women. Although shrimp contains less mercury, you need to take care of the following aspects when you consume shrimp during pregnancy:
- It is better to limit your consumption to 200 gm to 350 gm per week. This is roughly two or three servings per week (11).
- Make sure you have thoroughly cooked shrimp; avoid half-cooked or raw shrimp in dishes such as salads, sushi, and sashimi. This is because uncooked versions might contain parasites and worms that might be harmful to you and the baby and uncooked shrimp also include antibiotics and listeria, which can even lead to miscarriage.
- Remember that mercury is seen in varying amounts in different bodies of water. This means that you need to do a bit of research, find out the source of your shrimp, and make sure it is not alerted as a high-mercury water body.
[Read: Crab During Pregnancy Is It Safe To Eat?]
Different Ways to Ensure Shrimp Can be Consumed Safely
Here are some of the ways you can include shrimp in your pregnancy diet:
- One of the most important things to remember is to clean shrimp very thoroughly before cooking. Use warm water to clean the shrimp properly. Remember to remove the intestinal tract and vein at the back of the shrimp.
- If you are using frozen shrimp, make sure you thaw it properly to ensure proper deveining. A pointed vessel can be used to devein shrimp.
- Shrimps lose harmful bacteria when you cook them at 74 degrees, so make sure you do that. It is best to boil.
- Since shrimp are not uniformly shaped, make sure you inspect the entire shrimp after cooking to ensure that the whole body parts are cooked.
- The usual Indian way of cooking shrimp—whether as a curry or in a tandoor—is a safe way to consume shrimp. It is best to cook shrimp at home and not have it from a restaurant because you cannot be sure of the source of the shrimp or if it has been cleaned and cooked thoroughly.
- If you live in any of the Asian countries, you would have seen shrimp paste condiments that are very popular. These are also safe to consume. They can be bought in raw form from any grocery store and later cooked at home. These can be added to rice, salads, or beans.
- Ensure that shrimp is not only prepared but also stored well.
If Shrimp During Pregnancy Are Safe, Are All Seafood Safe to Consume During Pregnancy?
No. As we mentioned before, some of the fish contain high amounts of mercury, which is converted into methylmercury, which is toxic to the human body, especially impacting the nervous system. There are four fish you absolutely must avoid during pregnancy and lactation.
These are:
- Tilefish (especially from the Gulf of Mexico)
- Shark
- King Mackerel
- Swordfish
Apart from this, it is also wise to avoid fish from any local water body that is known to be contaminated. If you are worried about missing out on the nutrition these fish contain, you can always opt for fish with a low mercury content. These include salmon, tuna, cod, catfish, and even shrimp. If these are not some of the fish you like to include in your diet, then you might want to ask your gynecologist about adding Omega 3 – supplements like cod liver oil capsules to your daily intake.
Remember to follow the safety guidelines before adding shrimp to your pregnancy diet so that you can keep all worries at bay and enjoy it thoroughly.
So, mommies, don’t forget to let us know if you had shrimp during pregnancy and in what ways you added it to your pregnancy meal. Do leave your experiences in the comments section below.
[Read : Pregnancy And Eating Fish]
FAQ’s
1. Can Shrimps Cause Food Poisoning During Pregnancy?
If shrimp is properly cooked and handled, it is generally safe to eat during pregnancy. However, improperly cooked or contaminated shrimp can carry the risk of foodborne illnesses, so it’s important to ensure thorough cooking and practice good food safety measures.
2. How Much Shrimp Can I Eat in the Final Trimester?
Ensure you don’t overconsume anything while pregnant. Limit your intake of seafood to 3 servings a week. Shrimp and other safe varieties together.
3. Can I Eat Shrimp Towards the End of Pregnancy?
You can eat shrimp towards the end of pregnancy if it is properly cooked and handled. Shrimp is a good source of protein and other nutrients. Ensure that it is thoroughly cooked to reduce the risk of foodborne illnesses. Eating raw seafood is not safe.
4. Can I Eat Raw Shrimp (Sushi) During Pregnancy?
No, don’t. Raw seafood is not recommended at all for pregnant women. They can carry Listeria, which can be fatal for your pregnancy.
Reference
- Crustaceans, shrimp, cooked – [https://fdc.nal.usda.gov/food-details/2684443/nutrients]
- Shrimps: a nutritional perspective – [https://www.researchgate.net/publication/287283789]
- Shrimp Nutritional Value And Analysis – [https://nutrientoptimiser.com/nutritional-value-crustaceans-shrimp-mixed-species-cooked-moist-heat-may-have-been-previously-frozen/]
- Omega-3 Fatty Acids and Pregnancy – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3046737/]
- Mechanistic role of astaxanthin derived from shrimp against certain metabolic disorders – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8751436/]
- Astaxanthin in Skin Health, Repair, and Disease: A Comprehensive Review – [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946307/]
- The Importance of Adequate Iodine during Pregnancy and Infancy – [https://pubmed.ncbi.nlm.nih.gov/27198746/]
- Preeclampsia, Genomics and Public Health – [https://blogs.cdc.gov/genomics/2022/10/25/preeclampsia/]
- Dietary fiber, potassium, magnesium and calcium in relation to the risk of preeclampsia – [https://pubmed.ncbi.nlm.nih.gov/15971482/]
- Calcium and Phosphate Metabolism and Related Disorders During Pregnancy and Lactation – [https://www.ncbi.nlm.nih.gov/books/NBK279173/]
- Advice about Eating Fish – [https://www.fda.gov/food/consumers/advice-about-eating-fish]
Read Also: Tuna During Pregnancy – Is It Safe?
