Some — particularly large, ocean-faring, predator-types — contain high levels of mercury, a distinctly baby-unfriendly toxin. Thus, eating eggs during pregnancy can have certain benefits on the health of a woman. Photo: Shutterstock Fish eggs health benefits. Here's the downside--there is high cholesterol and sodium content in most fish egg preparations. Fish eggs such as roe or caviar can give you a healthy dose of good fats, protein, and vitamin B-12. Salmon is rich in omega-3 fatty acids, something most of us aren’t getting enough of. Eggs are rich in selenium, zinc, Vitamins like A, D and some B complex which are required during pregnancy. What types of fish should you avoid during pregnancy? They keep your joints strong and healthy as you support your growing baby. Though the benefits of fish are many, you should still avoid a few types during pregnancy. According to a recent WAPF-funded analysis by UBE Laboratories, fish eggs contain 17,000 IU vitamin D per tablespoon! You may have heard about the many health benefits of fish eggs. These nutrient- dense eggs are rich in vitamins A, D, and K 2 (Activator X) along with zinc, iodine, and the brainbuilding fatty acid DHA, making them a powerful superfood for babies and adults alike. To ensure healthy and safe eggs, always check sell-by-date on the carton before buying. While all types of fish have benefits to pregnant women, salmon is an especially good choice. Fish eggs. In addition to containing Zinc, the mineral that helps keep your immune system strong, fish eggs are also very high in powerful anti-inflammatory Omega-3 fats. The Benefits of Salmon. However, you need to be very careful in picking up eggs. Omega-3 fatty acids are important during pregnancy.