When you're breastfeeding, every food you eat becomes a consideration for both your health and your baby's well-being. As such, if you are one of those people who likes seafood, you may find yourself asking, "Can I eat shrimp while breastfeeding?" Shrimp is actually a very nutritious source of protein, omega-3 fatty acids, and so many other essential nutrients; however, it is important to understand any potential risks and benefits for both you and your baby. In this article, we'll look into expert opinions, safety guidelines, and what you should know before you add shrimp to your breastfeeding diet.
Is It Safe To Eat Shrimp While Breastfeeding?
Yes, in most cases, it is safe to eat shrimp while breastfeeding. Though shrimp is helpful for postpartum nutrition, if you choose to breastfeed, you should limit the consumption to 12oz per week. Breastfeeding mothers can eat two to three servings of fish a week, including shrimp. If you happen to consume more fish in a week, you can limit or reduce the consumption the next week to balance it out.
Shrimp is a healthy, low-fat source of protein, omega-3 fatty acids, and vitamins like vitamin D and B12, which can be beneficial to both you and your baby. However, there are a few important factors to consider to ensure it's safe for you and your little one.
- Allergies
The most significant concern when eating shrimp during breastfeeding is the risk of allergies. If you or your family has a history of shellfish allergies, it's a good idea to consult your doctor before consuming shrimp, as allergens can pass through breast milk.
- Mercury Content
While shrimp is considered low in mercury compared to other seafood like tuna or swordfish, it’s still essential to be mindful of your overall seafood consumption. Too much mercury can be harmful, especially for infants.
- Sustainability and Sourcing
It’s always a good idea to choose sustainably sourced shrimp to avoid exposure to environmental toxins, pesticides, or harmful chemicals often found in farmed shrimp.
- Food Safety
You must make sure that the shrimp is properly cooked to help prevent the risk of foodborne illnesses. Undercooked or contaminated seafood can lead to infections that can affect both you and your baby.
How To Purchase Shrimp While Breastfeeding?
As with any seafood, it's important to buy shrimp from a reputable, clean store. Ensure they offer fresh stock or ask the fishmonger to provide a fresh supply regularly. When purchasing shrimp, you’ll also need to decide between fresh or frozen options. Frozen shrimp has a longer shelf life than fresh and can typically be stored for a day or two. The color of the shrimp is a good indicator of its quality. Unless it's a spotted variety, there should be no rings or spots on the skin, as these may indicate spoilage.
How To Know If The Shrimp Is Cooked Well?
Cooking shrimp to just the right temperature is paramount: it must be safely consumable while also sporting a good texture and taste. Here are a couple of tips on how you would know if shrimp are done:
- Change of Color
Raw shrimps are usually grey or bluish in hue. Once cooked, this creature changes color to either a bright pink or orange color. If your shrimps are colored the latter, they're probably all cooked well.
- Texture
The shrimp must be firm to the touch and should slightly spring back, but when rubbery or mushy, the shrimp is likely overcooked. Soft and slimy will indicate an undercooked shrimp.
- Shape
Shrimp will curl into a "C" shape when they are cooked. If the shrimp is curled tightly and forms a tight "O," it is probably overcooked. If it doesn't curl at all or is straight, it may not be done enough.
- Internal Temperature
The most reliable way to tell if your shrimp is done is to check its internal temperature. It should read at least 120°F (49°C). Use a food thermometer to check.
- Cooking Time
Shrimp cooks very fast, usually about 2-3 minutes per side, depending on size. Overcooking shrimp can make it tough, so it's important to monitor the time carefully.
What are the Benefits of Eating Shrimp while Breastfeeding?
Eating shrimp after childbirth can offer a wide range of health benefits for new mothers. Not only is it a delicious and versatile food, but it also provides essential nutrients that support both your recovery and your baby’s development. Here are some of its benefits:
- Shrimp can support your baby's brain development when eaten. Shrimp contains choline and omega-3 fatty acids, both of which are transferred to breast milk and are vital for your baby's brain development.
- Shrimp is a great source of iron, and in the postpartum period, a woman has lost most of her blood due to delivery. The intake of such foods, especially those rich in iron, helps in the prevention of anemia that can cause fatigue and weakness both in mother and baby.
- Shrimp is a powerhouse of vitamins and minerals that also contain selenium and iodine, supporting thyroid health.
- Shrimp can assist in recovery after childbirth. As a lean protein, shrimp aids in rebuilding damaged muscle and tissue from the delivery process to support your general recovery.
What are the risks of eating shrimp when breastfeeding?
Generally, it is safe to eat shrimp when breastfeeding; however, there are a few hazards that should be taken into account:
- Allergic reactions
Shrimp is among the most common allergen foods. If either you or your baby has a shellfish allergy, you would best avoid eating shrimp. Even if you're not allergic, watch for signs of allergic reactions in your baby: rashes, difficulty in breathing, and others.
- Mercury and other contaminants
Shrimp is lower in mercury than some fish, but it can still contain minute amounts of toxic substances. Look for wild-caught or sustainably farmed shrimp to reduce this risk.
- Intestinal Disturbances
Some women experience bloating or gas after consuming shrimp. Shrimp should always be fully cooked to prevent illness from food poisoning.
- Baby's Sensitivity
There are rare instances when shrimp intake causes your baby to feel gassy or fussy. In case this happens, try removing shrimp from your diet and see if the symptoms will improve.
- High Sodium
Some shrimp, especially pre-cooked or processed ones, can be very high in sodium. High salt intake can cause dehydration or blood pressure so use fresh, unprocessed shrimp instead.
Tips for Safe Eating Shrimps while Nursing
Here are some quick and easy tips on the safe consumption of shrimp when nursing:
- Fresh Shrimp: Always buy fresh, high-quality shrimp from trusted places. Avoid shrimp that smells weird or is discolored.
- Full Cook: Make sure the shrimp is fully cooked to get rid of harmful bacteria or parasites. Shrimp should be opaque and firm if it is properly cooked.
- Avoid Raw Shrimp: During breastfeeding, avoid raw shrimp, such as those found in sushi or ceviche, to minimize the chance of foodborne illnesses.
- Limit Shellfish: Even though shrimp is safe for most people, it's wise to limit shellfish intake to a few servings a week to avoid overexposure to potential allergens or contaminants.
- Be Aware of Allergies: If you or your baby has a history of shellfish allergies, avoid shrimp or consult your doctor before consuming it.
- Be Aware of Mercury: Shrimp is generally low in mercury compared to other fish, but it's still wise to consume it in moderation, especially if you eat other seafood regularly.
- Sustainably Source Your Shrimp: Choose sustainably sourced shrimp to promote a healthy ocean, avoid shrimp that might be treated with chemicals or antibiotics in farming practices, and thus enjoy the shrimp while you are nursing without worry for your health or that of your baby.
Other Tips for Safe Breastfeeding
When breastfeeding, ensuring both the safety and health of your baby, as well as preserving the quality of your breast milk, is crucial. Here are some additional tips to make the breastfeeding process as safe and effective:
Here are some more tips for safe breastfeeding, particularly around using milk storage bags and milk coolers:
- Use Milk Storage Bags Properly
Always choose high-quality, leak-proof, and BPA-free milk storage bags designed specifically for breast milk. Momcozy Milk Storage Bag has a temp sensing feature that has a double strong sealing, which makes the milk secure to keep milk safe during storage and transportation.
- Avoid Overfilling Bags
Leave some space at the top of the milk storage bag to allow for milk expansion, especially if you plan to freeze it. Overfilling can lead to leaks or damage when the milk expands during freezing.
- Label and Date Your Milk
To keep track of freshness, label each storage bag with the date and time you expressed the milk. It helps ensure you're always using the oldest milk first (FIFO: first in, first out).
- Store Milk in Small Portions
Freeze milk in small quantities (2-4 ounces) to avoid wasting any milk your baby doesn’t finish. This way, you only thaw the amount needed for a single feeding, reducing waste.
- Use a Milk Cooler for Travel
When you're on the go, use a good-quality milk cooler bag with ice packs to keep your expressed milk at a safe temperature. Momcozy Portable Milk Cooler has a 24-hour plus extended outdoor cooling feature to maintain the breast milk’s quality. It is convenient, safe, and reliable.
- Check Temperature Regularly
If you're using a milk cooler bag, make sure to check the ice packs and the milk’s temperature throughout the day, especially during longer outings, to ensure the milk stays cool and safe.
- Keep Milk Away from Heat Sources
Never leave breast milk in direct sunlight or a hot car. Excessive heat can destroy the nutrients and affect the safety of the milk. Always make sure to transport it in a cooler bag with adequate ice packs.
- Store Milk in the Right Spot
In the refrigerator, store milk at the back, where the temperature is most consistent and coldest. If you're using a freezer, store it in the deep freezer or in the freezer's back to maintain the coldest temperature.
- Thaw Milk Safely
When you need to thaw frozen milk, do so in the fridge overnight or under lukewarm running water. Never microwave milk, as it can create dangerous hot spots and degrade nutrients.
- Use Thawed Milk Quickly
Once milk has been thawed, it should be used within 24 hours. Never refreeze it. If your baby doesn’t finish a bottle, discard any leftover milk within 2 hours to avoid bacterial growth.
FAQs about Eating Shrimp while Breastfeeding
Can I eat salmon while breastfeeding?
Yes, you can eat salmon while breastfeeding. In fact, salmon is rich in DHA, a healthy fat that is important for babies' nervous system development, making it an excellent source for breastfeeding mothers. Good sources of salmon include wild-caught, farm-raised, and canned options. Both salmon and sardines can help improve breast milk supply.
How much shrimp can you eat while breastfeeding?
While breastfeeding, you can have 8 to 12 ounces, which is about two to three meals of low-mercury fish or shellfish per week. Shrimp falls under these categories.
Can you eat too much seafood while breastfeeding?
Yes, you can consume too much seafood during breastfeeding. Some seafood may have high levels of mercury or other impurities that are harmful both to you and your baby. It’s recommended to limit consumption of high-mercury fish (like shark, swordfish, and king mackerel) and aim for 2-3 servings of low-mercury seafood per week.
Conclusion
Shrimp can be a healthy and beneficial addition to your diet while breastfeeding, providing the body with essential nutrients like protein, omega-3 fatty acids, and vitamins. However, it is also important to consume it in moderation, limiting intake to 8-12 ounces per week and taking note of potential risks like allergies, mercury content, and sourcing. By putting all these in mind, you can safely enjoy its health benefits with your baby.
