Seafood and Pregnancy: Essential Nutrition for Mum and Baby — A Call to Action for Australian Women
Pregnancy is a unique and transformative stage in a woman’s life, demanding special attention to nutrition that supports both maternal health and the developing baby. Optimizing nutrition during pregnancy is critical—not only to prevent complications but to encourage the healthiest possible outcomes for mother and child well beyond birth. Among the most important foods for pregnant women is seafood, offering an unrivalled package of nutrients essential for fetal brain development and maternal wellbeing.
Drawing from the comprehensive Nutrition Recommendations for Pregnant Women recently published by the University of Georgia Cooperative Extension, combined with robust international studies such as the landmark Avon Longitudinal Study of Parents and Children (ALSPAC) led by Hibbeln et al., this blog explores why Australian women in their childbearing years should prioritize safe, sustainable seafood consumption as a cornerstone of prenatal nutrition.
Why Pregnancy Nutrition Matters So Much
Pregnancy increases nutritional requirements to support rapid fetal growth and prepare the mother’s body for childbirth and breastfeeding. Pregnant women need more protein, vitamins, minerals, and essential fatty acids than at other life stages. Key nutrients such as folate, iron, calcium, iodine, choline, and omega-3 fatty acids play vital roles in preventing birth defects, promoting brain and nervous system development, and supporting maternal health.
Unfortunately, most Australian women do not meet recommended levels of these critical nutrients during pregnancy, according to national dietary surveys. This suboptimal nutrient intake can increase risks of low birth weight, preterm delivery, developmental delays, and long-term cognitive deficits in children.
Seafood: The Ultimate Prenatal Superfood
Fish and shellfish provide an unparalleled nutritional package uniquely suited to pregnancy. Low-mercury seafood is naturally rich in:
- Omega-3 long-chain polyunsaturated fatty acids (particularly DHA and EPA), essential for fetal brain, eye, and nerve development.
- High-quality protein vital for tissue formation.
- Micronutrients like iodine, iron, selenium, and vitamin D which influence brain development, thyroid function, immune competence, and bone health.
The Avon Study (ALSPAC)—a landmark longitudinal cohort following thousands of British mother-child pairs—found that mothers’ seafood consumption was strongly linked to improved child IQ, communication skills, and social development. Children of mothers who ate seafood at least once a week scored significantly higher on intelligence tests at age 8 compared to children of mothers who ate little or no seafood. This study and others underscore that seafood intake is one of the few simple, impactful dietary choices to favorably influence lifelong brain health.
Winner of the 2021 World Food Prize, Shakuntala Haraksingh Thilsted, emphasizes that the 1,000 days between pregnancy and a child’s 2nd birthday sets the foundation for all the days that follow. This is critical for a child’s health and development and economic prosperity. A well-nourished child is more likely to thrive in school, avoid illness, and escape poverty, bringing long-term benefits to families, communities, and economies.
Seafood Consumption Guidelines for Australian Pregnant Women
Australia’s Health Authorities recognize the importance of seafood during pregnancy but caution about the risk of contamination from mercury and other pollutants. The National Food Authority and NHMRC dietary guidelines recommend:
- Eating 150-300 grams of cooked fish and seafood per week during pregnancy, focusing on low-mercury varieties such as Atlantic Salmon, Sardines, Mackerel, Mussels, Scallops and Prawns (for list see https://www.fishfiles.com.au/Consuming/Health-Benefits/What-species-are-high-in-Omega-3).
- Avoiding or limiting high-mercury fish such as detailed by FSANZ, Pregnancy and Seafood Consumption Guidelines, 2025.
- Including a variety of seafood to balance benefits and minimize contaminant risk.
These recommendations also align with the US Dietary Guidelines and international standards emphasizing safe, beneficial seafood intake during pregnancy.
Addressing Barriers to Seafood Consumption
Despite clear benefits, many pregnant Australian women consume less than recommended seafood portions. Barriers include:
- Fear of mercury and seafood toxins, sometimes amplified by mixed messages in media and health advice.
- Lack of knowledge about which seafood types are safest and most nutritious during pregnancy.
- Limited availability or higher price of fresh seafood in some areas.
Education and advocacy are critical to overcoming these hurdles. Healthcare providers, nutritionists, supermarkets, and the seafood industry must work together to promote clear, consistent messages about safe seafood choices during pregnancy.
A Call to Action: Prioritize Seafood for Pregnancy Health
For Australian women preparing to conceive or already pregnant, increasing seafood intake within recommended guidelines is one of the best investments you can make for your child’s cognitive and physical development—and your own health.
Practical tips include:
- Aim for at least two to three servings (150-300 grams cooked) of low-mercury seafood weekly – ideally fresh but frozen and especially canned seafood can be used to effect.
- Avoid high-mercury fish; when in doubt, seek advice from official resources (see below).
- Incorporate seafood into meals that suit your taste and lifestyle — from grilled fish and seafood salads to fish tacos and curries.
- Consider talking to your healthcare provider about the role of prenatal supplements but remember supplements cannot replace the full nutritional profile of seafood.
Why the Seafood Consumers Association Champions This Message
As advocates for the rights and wellbeing of seafood consumers, the Seafood Consumers Association (SCA) recognises the vital role seafood plays in public health. From sustainable sourcing to clear labeling and consumer education, SCA is committed to ensuring that all Australians, especially women in their reproductive years, have access to safe, affordable, nutritious seafood and the knowledge to make empowered choices.
Pregnancy is a critical window in a child’s life trajectory—and seafood is a delicious, evidence-backed superfood to support that journey. Together with Australian health authorities, the seafood industry, and the community, SCA calls on expectant and soon-to-be mothers: embrace seafood as part of a healthy prenatal diet—your baby’s brain will thank you.
This blog synthesizes latest scientific evidence and practical recommendations, tailored to the Australian context and seafood consumers, highlighting the crucial role of seafood in maternal and child health.
References
UGA Cooperative Extension Circular 1349-01, Nutrition Recommendations for Pregnant Women, 2025.
Hibbeln JR, et al., “Maternal seafood consumption and child neurocognitive development,” American Journal of Clinical Nutrition, 2007.
NHMRC Australian Dietary Guidelines, 2013.
FSANZ, Pregnancy and Seafood Consumption Guidelines, 2025.
Australian Institute of Health and Welfare, Maternal Nutrition Survey, 2024.
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