Omega 3 Fish confusion!

[Tinyflutterby]

Hi, I am currently 31 weeks pregnant and trying to up my intake of oily fish as I read it is particularly important in the last trimester for baby brain development, but I am so confused over the health risks/benefits that all I've been eating is salmon.

I love smoked mackerel, but none of the labels tell you whether it is hot or cold smoked and from what I understand, hot smoked is ok as it is effectively cooked, whereas cold-smoked, such as smoked salmon is still raw. I've even asked at the fish counter in the supermarket and am still no further forward!

Also, what about tinned fish such as sardines which are also supposed to be good? Are you meant to cook them or is it like tuna which I've been having cold in a sandwich?

Can anyone help please? Huge thanks in advance.

I think tinned fish is already cooked. Not sure about smoked so I just heat it up

I couldn't put a piece of fish in my mouth...pregnant or not.

What's the alternative?

what about a fish oil supplement? The pregnacare plus do one where you take 2 tablets, the usual vitamin one and omega 3 one. I've been taking that since before I even POAS.

Tinned tuna is not a good source of omega-3 fatty acids surprisingly, even though fresh tuna is. Tinned sardines, mackerel, pilchards and salmon are all good sources and if you eat the bones too are a great source of calcium.

Most sources suggest that in the UK smoked fish is ok but if it were me I'd make sure I was only using it in a cooked dish.

And tinned fish is already cooked so you can eat them straight from the tin.

Thanks everyone, that's really helpful. I've been wandering round the supermarket picking things up and ending up putting them back again as I'm so unsure and by not eating them it's not doing me any good either!

I took Omega 3 supplements. Much cheaper than an all-round pregnancy multi-vit which you don't really need if you're eating well.

Hey Tiny, Smoked salmon is fine (being Jewish, I eat it lots!)- the NHS pregnancy food page says so :) They say you're allowed 2 portions of oily fish per week, a portion being 140g.

I'm very impressed that anyone can eat stinky fish when pregnant. I have to shut myself in another room when the cats are being fed... I am taking an Omega 3 supplement though!

Be careful with the omega 3 supplements though. Standard ones have way too much vitamin A in them which you should absolutely AVOID in pregnancy. I'm taking the pregnacare with omega 3 - that's a high grade one. Yes the basic omega 3 tablets are cheaper but it's not worth the risk IMO.

Flaxseed oil capsules will give you omega3 without being fishy!