Omega 3 Fatty Acids & Pregnancy

When you're pregnant, you want to make the best choices for your developing baby and opting for nutritious foods is one of those choices. Foods with omega-3 fatty acids are an important part of pregnancy nutrition. Omega-3 fats not only help the baby, but can also protect the mother from problems that can arise during pregnancy.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that the body can't synthesize on its own. Instead, you have to get omega-3 fats from food or dietary supplements such as fish oil. The most basic form of omega-3 fat is ALA, which is often found in flax seeds and flax seed oil. Two other types, DHA and EPA, can be formed from ingested ALA or can be consumed in their final form through sources such as fatty fish. However, only about 5 percent to 10 percent of ingested ALA gets converted into DHA and EPA, according to the March of Dimes. Of the three forms, DHA is the most important one for pregnancy.

Fetal Health

Neurological and visual development in the fetus is dependent on sufficient intake of omega-3 fatty acids. High intake of omega-3 fats during pregnancy can also decrease the risk that the child will develop allergies later in life. Getting enough omega-3 fats during the last trimester is especially important. Sufficient omega-3 intake during this time can improve sensory, motor and cognitive skills in the baby.

Maternal Health

DHA and EPA can slightly lower blood pressure, according to MayoClinic.com. High blood pressure during pregnancy can lead to preeclampsia, a dangerous condition that puts the mother at risk of seizures. DHA may help lower the risk of premature delivery.

After Birth

The benefits of omega-3 fatty acids don't end after birth, especially for women who choose to breastfeed their babies. Both DHA and EPA are incorporated into breast milk, and many formulas are fortified with DHA. While there is no evidence that supplementation with DHA improves a child's intelligence, at a minimum getting plenty of omega-3 fats may benefit overall health. After birth, continuing to consume omega-3 fats can also help stave off postnatal depression in the mother.

Sources for Pregnant Women

Fatty fish are the best source of omega-3 fatty acids, but many pregnant women have concerns about mercury levels in fish. Mercury can damage a developing baby's brain. The fish lowest in mercury include salmon, sardines, herring and anchovies. Seafood such as shrimp and oysters are also low in mercury but provide valuable DHA and EPA. Fish oil from a reputable manufacturer is another option, since it is processed to remove any possible mercury contamination.