Can I Eat Raw Salmon While Breastfeeding?

Eating raw salmon while breastfeeding is a common question for many new mothers. If you are nursing, you want to make sure that the foods you eat are safe for your child. People say that salmon is good for you because it has a lot of omega-3 fatty acids, like DHA and EPA. However, there are some risks that come with eating raw fish because it could be contaminated with parasites and bacteria. This article goes into great detail about how safe and healthy it is to eat raw salmon while breastfeeding.

An Overview of Eating Raw Fish While Breastfeeding

In general, it’s recommended to avoid raw fish while breastfeeding Raw fish, especially raw shellfish like oysters, can contain harmful bacteria and parasites like Listeria, Salmonella, Vibrio, Hepatitis A virus, and Norovirus. If consumed, these can be passed to your baby through breast milk and make your infant sick

Cooked fish is safer since the high temperatures kill any parasites or bacteria present The runny clear fluids (like the white slimy liquid) that leaks from raw salmon should be avoided, as this fluid may contain higher levels of bacteria

On the other hand, parasites are less likely to live in some types of raw fish, like raw salmon. Salmon is also good for you in many ways because it is high in omega-3 fatty acids.

So what is the official recommendation for eating raw salmon when breastfeeding? Let’s take a closer look.

Is Raw Salmon Safe to Eat While Breastfeeding?

All signs point to raw salmon being safe to eat in small amounts while nursing. Here are some key points to consider:

• Salmon is not a common carrier of the parasites that can be harmful during breastfeeding. Salmon that is farm-raised or wild caught in the Pacific Northwest is less likely to contain dangerous levels of mercury or other contaminants.

• Freezing or cooking salmon will kill any potential parasites or bacteria present. The FDA and USDA recommend cooking seafood like salmon to an internal temperature of 145°F.

• Eating salmon raw from reputable restaurants or brands that adhere to food safety standards is less risky than, say, eating raw shellfish like oysters.

• Limit intake of raw salmon to no more than 2-3 servings per week while breastfeeding. This minimizes any potential risks.

• Avoid raw salmon (or any raw fish) if you have a compromised immune system or a health condition that makes you more susceptible to foodborne illnesses.

Overall, raw salmon is fairly low risk during breastfeeding and can be enjoyed in moderation by most healthy women. Be sure to buy high-quality salmon from trusted retailers.

The Nutrition Profile of Salmon for Breastfeeding Moms

Beyond food safety concerns, salmon is one of the best fish choices for breastfeeding mothers because of its stellar nutritional profile. Here are some of the key nutrients found in salmon:

High in Omega-3 Fatty Acids

• Salmon is one of the richest sources of the omega-3 fats EPA and DHA. Just a 4 ounce serving of salmon can provide over 2000 mg of omega-3s.

• DHA is especially vital for brain and eye development in infants and EPA supports immune health. Consuming salmon helps transfer these essential fats to your breast milk.

Excellent Source of Protein

• A serving of salmon contains around 22-25 grams of high-quality protein. This helps optimize milk supply since lactating mothers need extra protein.

• Protein is also needed for repairing your body postpartum and maintaining energy levels.

Rich in B Vitamins

• Salmon provides B vitamins like niacin, riboflavin, and B12. These help turn nutrients into energy and are needed for red blood cell formation.

• B vitamins also support mood regulation, which may help with postpartum depression symptoms.

Good Source of Vitamin D

• Salmon is one of the few natural sources of vitamin D, with about 31% of your daily needs per serving. Vitamin D aids calcium absorption and bone health.

• Getting enough vitamin D is especially important for breastfeeding mothers since vitamin D is passed to your baby through breast milk.

Provides Selenium and Potassium

• Salmon contains the minerals selenium and potassium which support immune health, thyroid function, and fluid balance in the body.

So in addition to being safe when handled properly, salmon offers a powerhouse of vitamins, minerals, protein, and omega-3 fatty acids that are extremely beneficial during breastfeeding.

Tips for Safely Consuming Raw Salmon When Nursing

If you want to include raw salmon in your diet while breastfeeding, here are some tips to reduce risks and make sure it is handled safely:

• Opt for wild caught Pacific salmon which is less likely to have mercury or other contaminants. Atlantic salmon is typically farm-raised.

• Only purchase raw salmon from reputable grocery stores and fish markets that refrigerate and handle the fish properly.

• Inspect the raw salmon carefully. It should look fresh, with no discoloration, darkening, or foul odors.

• Enjoy salmon raw at high-end sushi restaurants that are meticulous about food safety and handling.

• When preparing raw salmon at home, use clean utensils and surfaces. Wash hands thoroughly before and after handling.

• Refrigerate promptly and use within 1-2 days of purchasing for maximum freshness and to avoid spoilage.

• Know that flash freezing to very low temps (-4°F or below) kills any potential parasites in salmon.

• Cook salmon thoroughly to an internal temperature of 145°F to kill bacteria and parasites if concerned. Then you can eat it chilled in dishes like poke bowls.

By being a mindful consumer and handling raw salmon properly, breastfeeding mothers can safely reap the nutritional rewards of this superfood fish.

Healthy Recipes for Eating Salmon While Nursing

Here are some nutritious recipe ideas for incorporating salmon into a breastfeeding diet:

Baked Salmon

This easy baked salmon recipe provides excellent omega-3s for nursing mothers. Serve with roasted veggies and quinoa or brown rice for a balanced breastfeeding-friendly meal.

Ingredients:

• 1 lb wild caught salmon fillet
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 lemon, thinly sliced
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F.
2. Place salmon skin-side down in a baking dish. Coat with olive oil, garlic, lemon slices, salt, and pepper.
3. Bake 15-20 minutes until salmon flakes easily with a fork.

Salmon Avocado Sushi Rolls

These healthy sushi rolls provide nourishing omega-3s and folate. Optionally, you can use cooked salmon if avoiding raw fish.

Ingredients:

• 1 avocado, sliced
• 1 cucumber, julienned
• 3 oz smoked salmon, sliced
• 2 sheets nori
• 1 cup cooked sushi rice
• Soy sauce, wasabi, pickled ginger (for serving)

Instructions:

1. Lay a nori sheet shiny-side down. Spread rice evenly, leaving 1 inch uncovered on one long side.
2. Lay salmon, avocado slices, and cucumber across the center of the rice.
3. Roll the nori away from you, enclosing the fillings. Press gently to seal.
4. Cut roll into 6 pieces using a sharp knife.
5. Serve with soy sauce, wasabi, and pickled ginger. Enjoy!

Lemon Dill Salmon Salad

This salmon salad is delicious served over greens or stuffed in a pita for an easy lunch. Salmon provides vitamin D and omega-3s while chickpeas add extra protein and fiber.

Ingredients:

• 1 lb cooked wild salmon, flaked
• 1 15-oz can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1⁄4 cup red onion, diced
• 2 tbsp fresh dill, chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the salmon, chickpeas, tomatoes, onion, dill, lemon juice, olive oil and season with salt and pepper.
2. Refrigerate 30 mins to let flavors blend.
3. Serve over mixed greens or stuff into a whole grain pita.

The Bottom Line

Overall, raw salmon is reasonably safe to consume in moderation during breastfeeding. To minimize risks, opt for high-quality wild caught salmon and prepare it properly. Favor reputable restaurants and grocers when purchasing raw salmon. Limit intake to 2-3 servings weekly as a precaution. Cooked salmon is also encouraged, especially if you have any health concerns. Beyond food safety, salmon is highly nutritious, packing omega-3s, protein, B vitamins, selenium, potassium and vitamin D. Including cooked salmon in your diet or enjoying raw salmon occasionally can benefit both you and your baby during the breastfeeding period.