Can you eat hot smoked salmon when pregnant? You've probably heard that you can't eat all types of fish during pregnancy, but why is that? And why does it feel a bit complicated to keep track of? We've broken down all the fish you can and can't eat during pregnancy!

In general, fish is very healthy and something that is good to eat a lot of. As a pregnant woman, you should eat fish about 2-3 times a week, but not all fish! So why should you avoid them, what can they contain and why are these substances harmful?

You can't eat all types of cheese during pregnancy either - we've broken down the whole list for you here!

Why can't you eat certain types of fish?

Unfortunately, some fish species contain high levels of environmental toxins such as PCBs, dioxins, mercury and cadmium, or the harmful bacterium listeria, which can disrupt your child's development.

What are PCBs and Dioxins?

PCBs and Dioxins are substances that are stored in the body throughout life. During pregnancy or breastfeeding, these substances are transferred to the baby via the placenta and breast milk, making it important to minimize exposure to dioxins and PCBs. Early exposure of the fetus or child can affect sperm quality in adulthood, thyroid hormone levels and tooth enamel.

Why is mercury bad?

Mercury is a natural metal found in the environment. Due to our way of life, the amounts of mercury in soil, water and the seabed have increased. If you have a high intake of mercury during your pregnancy, it can result in damage to the nervous system of the fetus due to the extra sensitivity of the nervous system during this period of development. To find out about mercury levels in different lakes, you should contact the County Administrative Board and the municipality.

What is listera?

Listeria is a bacterium that can cause illness in people with compromised immune systems and pregnant women. The bacterium is found in nature and therefore also on some food raw materials, and can take hold on the premises of food production equipment. Therefore, it can be difficult to get rid of - especially as listeria can multiply in the cold and without oxygen.

What is cadmium?

Cadmium is a metallic element that occurs naturally in the soil and is present in most food we eat in very small amounts. If you ingest high levels of cadmium, it can affect fetal growth.

All fish that are farmed are perfectly edible. Examples of these are:

- Shellfish such as shrimps, crayfish and mussels are no problem.
- The white meat of the crab is safe to eat, but avoid crab butter as it can have high levels of cadmium.
- Canned tuna is fine but avoid whole tuna in pieces.
- Salmon and salmonids (but not from the Baltic Sea, the Gulf of Bothnia and the rivers Vänern and vättern)
- Herring
- Codfish
- Sardines
- Sej
- Anchovies
- Alaska pollock
- Kolya
- Hake
- Lutfisk
- Mackerel
- Plaice
- Sushi is fine to eat but should only be eaten if it is freshly made

Can I eat gravlax and hot-smoked salmon when pregnant?

Gravlax and hot smoked salmon are fine to eat if they are freshly made, so keep an eye on the packaging date. It should have been packaged for no more than a week! Sushi and gravad fish other than salmon are also fine if they are freshly made - avoid sushi that has been prepared and ask staff to cut it fresh instead.

Fish that you should not eat:

These are wild-caught fish from the Baltic Sea, the Gulf of Bothnia, Lake Vänern and Lake Vättern. These fish are rarely available in the shops but it is good to keep in mind if you eat a lot of wild-caught fish! Examples of these wild-caught fish are:

- Salmon
- Trout
- Herring
- Herring
- Sik
- Char
- Eel

Are you one of those who don't want to eat fish at all?

There is a lot of seafood that contains a lot of important nutrients that both you and your baby need. For example, fish contains omega-3 and omega-6 fats that are needed for the development of your baby's brain. The vast majority of the fats your body needs can be made from carbohydrates and protein. However, omega-3 and omega-6 are fats that your body cannot produce on its own, which means you have to get them from food. If you want to eat vegetarian or vegan, this is not a problem, but you should be aware that you get these fats in other ways, for example through supplements.

Another thing to keep in mind is that vitamin B12 is not normally found in foods from the plant kingdom, so it is another supplement that can also be good to eat if you have a vegetarian/vegan diet. Vitamin B12 is needed for the normal development of the fetal nervous system.

Source: National Food Agency.