You might have heard that omega-3 fatty acids are a healthy component of diet. Not only do they act as anti-inflammatories, helping to reduce your likelihood of inflammatory diseases such as asthma and arthritis, but also they foster brain health. During pregnancy, omega-3 fatty acids become especially important because your developing baby uses them for neuron and brain development. Fish oil is one dietary source of omega-3 fatty acids.
Omega-3 Fatty Acids
Omega-3 fatty acids are a subcategory of unsaturated fatty acids, which are the heart-healthy fatty acids your cells use for a variety of purposes. While there are many dietary sources of unsaturated fats, omega-3 fats are rarer in nature. The best sources include cold-water fish such as salmon and tuna, as well as certain species of algae. Nuts, especially walnuts, also contain omega-3 fatty acids, explains the Linus Pauling Institute. While flaxseed is a rich source of one type of omega-3 fatty acid, it's not a kind humans can use. As such, the richest and best source of omega-3 in the diet is cold-water fish.
Quantity
There currently aren't any formal nutritional recommendations regarding omega-3 fatty acids. Research suggests that the healthiest diets contain omega-6 and omega-3 fatty acids in an approximately 4 to 1 or 2 to 1 ratio, but most Americans get far more omega-6 fatty acid than omega-3 fatty acid because grains are rich in omega-6, and Americans don't eat much seafood or other sources of omega-3s. Drs. Michael Roizen and Mehmet Oz, in their book "You: Having A Baby," suggest that during pregnancy you should shoot for around 600 mg per day of omega-3 fatty acid.
Other Concerns
Unfortunately, some sources of omega-3 fatty acids also are sources of mercury, a heavy metal contaminant found in many large predator fish. Mercury is a potent neurotoxin and can cross the placenta, meaning that if you're exposed to it during pregnancy, your baby also is exposed. Tuna, which is high in omega-3 fats, can also be mercury contaminated, meaning you shouldn't eat tuna more than once a week during pregnancy. Salmon is typically less contaminated and also has high levels of omega-3 fats in its oil.
Pills
Another option for women who want omega-3 fatty acids during pregnancy without having to consume fish is to use a fish oil supplement. Supplement pills contain fish fat, including valuable omega-3, meaning they provide you with a mechanism for getting your omega-3 on a daily basis without having to eat fish every day. If you're concerned about the mercury in fish oil, you also can opt for very similar supplement pills made from algae oil. These contain omega-3 fatty acids without the risk of mercury contamination.
References
- Linus Pauling Institute: Omega-3 Fatty Acids
- "You: Having A Baby"; Michael Roizen, M.D. and Mehmet Oz, M.D.; 2009
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