This article has been reviewed by MSc, MD Nguyen Thi Hong On - Obstetrics and Gynecology Doctor, Department of Obstetrics and Gynecology, Vinmec Phu Quoc International General Hospital.
Caring for your baby during pregnancy begins even before the child is born. This includes ensuring proper sleep, reading appropriate materials, maintaining correct posture, and eating the right foods. "Calamari," the Italian term for squid, is a highly nutritious food source. It provides omega-3 fatty acids, protein, and other essential nutrients while being low in sodium and saturated fats. So, can pregnant women eat squid? Is it safe to eat squid during the first trimester of pregnancy or in the seventh month? Let’s explore this topic in-depth to understand better.
1. What is Calamari?
Calamari is the Italian word for squid (the plural form of "calamaro"). In Western cuisine, it is often used to refer to squid-based dishes. Squid, a soft-bodied seafood, belongs to the same family as cuttlefish and octopus. Squid meat is firm, white, and mildly sweet, offering an enticing aroma when cooked. Squids typically range from a few centimeters to 25 cm in length. They are a beloved seafood choice due to their versatility in cooking methods, suitable for frying, grilling, or even eating raw in sushi dishes.
Seafood is a highly nutritious food source and is widely consumed across the globe due to its health benefits and culinary diversity. The nutritional content of 100 grams of squid includes:
Copper (1.8 mg): Supports hemoglobin production and promotes the health of blood vessels, bones, and the nervous system.
Selenium (44 mcg): Regulates thyroid hormones and prevents oxidative stress imbalance.
Protein (15 g): Aids in tissue building and strengthens the immune system.
Phosphorus (213 mg): Contributes to the development of strong teeth and bones, helps form genetic materials, enzymes, and cell membranes, and releases energy during metabolism.
Vitamin B2 (0.389 mg): Supports metabolic processes.
Vitamin B12 (1.05 mcg): Assists in the formation of red blood cells, genetic materials, and the central nervous system, and regulates the metabolism of fats and proteins.
Zinc (1.48 mg): Plays a role in enzyme production and insulin synthesis for fetal development.
Vitamin C (3.6 mg): Boosts the immune system.
Iron (0.86 mg): Supports red blood cell formation, increases hemoglobin levels, and enhances blood flow to the uterus.
In addition to being delicious, calamari contains nutrients that are particularly beneficial during pregnancy. For instance, calamari is a rich source of omega-3 fatty acids, essential for fetal brain development. It also provides a wealth of other nutrients, including protein, vitamin E, copper, B12, zinc, selenium, and iron, all of which are crucial during pregnancy.
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2. Can Pregnant Women Eat Squid?
Hormonal changes during pregnancy not only affect mood but can also influence food preferences. Some pregnant individuals develop an aversion to certain foods, with even the thought of consuming them causing discomfort. Conversely, others experience cravings for specific foods.
Calamari and other seafood are excellent sources of nutrients and form a vital part of a healthy diet during pregnancy. Squid, in particular, is regarded as one of the most nutritious seafood options, providing omega-3 fatty acids, protein, and essential nutrients. However, most seafood contains some level of mercury, and squid is no exception.
Many pregnant women often ask: “Is eating squid safe during the first trimester of pregnancy? Can it be consumed safely at seven months pregnant?” or “Is calamari safe to eat during pregnancy, considering the mercury content in seafood?”
In reality, the FDA has been measuring average mercury levels in various seafood over the past 20 years. Calamari has been found to have an average mercury level of 0.024 PPM (parts per million), which is considered very low (according to data from the U.S. Food and Drug Administration). Therefore, calamari is not high in mercury; in fact, it is classified as having very low mercury levels.
Numerous studies have demonstrated that mercury levels vary across different types of seafood, with some species containing significantly higher amounts than others. According to credible information from the U.S. Food and Drug Administration (FDA), pregnant women are advised to avoid seafood with the highest mercury concentrations. Interestingly, calamari has been classified as one of the best seafood options for pregnant women or those planning pregnancy, as per FDA guidelines. Calamari contains considerably lower mercury levels compared to species like shark, swordfish, tuna, and marlin.
Due to its low mercury content, pregnant women in their third or seventh month can safely consume two to three servings of calamari per week, with each serving equating to approximately 4 ounces. This makes calamari an excellent seafood choice during pregnancy, as it not only has minimal mercury content but also provides numerous vital nutrients beneficial for maternal health and fetal development. However, calamari is only safe for pregnant women when it is fully cooked and fresh (or fresh-frozen). Once properly cooked, calamari can be consumed at any stage of pregnancy, whether in the first trimester or the later stages. Pregnant women should strictly avoid raw or undercooked seafood, including squid, due to the risk of bacterial contamination that could adversely affect digestion.
Fears surrounding mercury exposure may even prevent pregnant women from reaping the exceptional benefits of fish consumption. Mercury is a naturally occurring compound found in the environment, present in air, water, and soil. However, mercury is a heavy metal, and excessive exposure can be toxic to humans. This can result in mercury poisoning, which impacts brain, kidney, lung, and heart functions. Furthermore, certain seafood contains significantly higher mercury levels compared to other foods. Pregnant women exposed to high levels of mercury, for instance, through consuming contaminated shellfish or grains, may experience adverse effects on fetal development, potentially leading to cognitive impairments and an increased risk of cerebral palsy.
However, it is essential to note that recent research from Trusted Sources has found limited concrete evidence indicating that the mercury levels in seafood consumed by pregnant women significantly impact fetal development. In fact, fish consumption is widely recognized for its benefits to fetal growth and maternal health. Pregnant women should take care to avoid seafood with exceptionally high mercury levels, including king mackerel, shark, tilefish, swordfish, bigeye tuna, and marlin. Additionally, calamari is not the only safe seafood option during pregnancy. Pregnant women can safely incorporate other low-mercury seafood into their diet, such as salmon, clams, shrimp, mussels, catfish, cod, haddock, sardines, sole, and whiting. Researchers encourage pregnant women to consume 2–3 servings of low-mercury fish per week as part of a balanced diet.
Thus, calamari is an excellent dietary choice for pregnant women, whether in the first trimester or at seven months of pregnancy. With its minimal mercury content and proper preparation through thorough cooking, calamari provides a rich source of essential nutrients like omega-3 fatty acids and various vitamins. Additionally, expectant mothers should avoid foods with high mercury concentrations to minimize potential risks to fetal development.
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Reference source: healthline.comPlease dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
