When you are pregnant, you know that what you eat will affect your baby's development. Certain nutrients are important for proper development in the womb. Along with vitamins and minerals, omega-3 fatty acids play an essential part in ensuring that your baby will have the building blocks needed for optimal physical and mental growth.
Importance of Omega-3
Omega-3 fatty acids are a polyunsaturated fat that the body can't make on its own. Eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) are two important types of omega-3 fatty acids that the body needs, especially during pregnancy. EPA is used for heart health, the immune system and inflammatory responses. DHA is essential for the brain, eyes and central nervous system. In general, omega-3 fatty acids play an important role in preventing heart disease, improving cognitive function and regulating your body's inflammatory responses.
Pregnancy Needs
When you are pregnant, omega-3 fatty acids hold even greater importance in the diet. A growing baby needs omega-3 for development of the brain, the retinas for vision and the nervous system. A pregnant woman needs omega-3 for her own well-being as well. Adequate intake of this fatty acid might prevent preterm labor and delivery, decrease the risk of preeclampsia (high blood pressure) and also might prevent a low birth-weight baby. There also are possible links to decreased risk of postpartum depression.
Food Sources
Cold-water fish are the most abundant natural source of omega-3 fatty acids. Salmon, tuna, sardines, anchovies and herring are a few examples. When you are pregnant, it is important to limit the amount of fish, even low-mercury fish like the ones listed above, due to toxins that are harmful to your baby. This limitation makes it more difficult to obtain your omega-3 needs through diet alone. Some foods are now fortified with omega-3 fatty acids, such as eggs, cheese, bread and juice, but these have lower amounts than the fish. Flaxseed oil also contains omega-3, but not specifically EPA or DHA.
Supplements
Due to the limitations on the amount of fish you can safely consume while pregnant, fish oil might be another viable option. The safety of taking fish oil supplements while pregnant has not been firmly established, so always check with your practitioner about any supplements you might want to try. A quality fish oil might be suitable as long as the oil does not come from fish livers. Choose quality fish oils that neither smell nor taste fishy, from manufacturers that can provide third-party lab results of the purity levels of their product.
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