As you're no doubt aware, a nutritious diet during pregnancy is essential for the health of both the fetus and the mother. One nutrient that has only just begun to receive significant attention is omega-3 fatty acid, which supports a baby's neurological and visual development. Due to the dietary limitations imposed during pregnancy, many women don't take in sufficient amounts of omega-3s, so it's important to learn which foods and supplements can provide this essential nutrient.
Role of Omega-3
Omega-3s are essential fatty acids that your body needs to maintain good health. Of the three major types of omega-3 fatty acids, the most important are EPA, which supports the heart, immune system and inflammatory response, and DHA, which benefits the brain, eyes and central nervous system, and is of extra importance during pregnancy. Unfortunately, most Americans are deficient in omega-3s, since the body cannot make this nutrient and only a proper diet can provide sufficient amounts, according to the American Pregnancy Association.
Importance of Omega-3s During Pregnancy
Humans need omega-3s during all stages of life, but they're of particular importance during pregnancy. A diet rich in DHA and EPA has a beneficial effect on a fetus' visual and cognitive development, and may reduce a child's risk of developing allergies as an infant, reports the American Pregnancy Association. These omega-3s can also reduce the risk of pre-eclampsia and pre-term labor, and may increase a baby's gestational weight and birth weight. Mothers-to-be need plenty of omega-3s in their diet not just for their babies but for their own health as well, since omega-3 deficiency can increase the likelihood of developing depression.
Omega-3 Sources
Pregnant women should consume at least 300 mg of DHA not just during the third trimester but throughout pregnancy, recommends BabyCenter. Cold-water fish such as salmon, herring, tuna, sardines and anchovies are the best sources of omega-3, but because of the mercury content of many types of fish, pregnant women need to limit their seafood intake. According to the March of Dimes, you can safely eat up to 12 oz. total of salmon, herring, freshwater trout or sardines every week to help you meet your body's needs for omega-3s. Many packaged foods are now fortified with omega-3s, including some cereals, margarine, eggs, milk, yogurt, bread and juice, but most pregnant women need an omega-3 supplement to get the required amount of DHA.
Choosing a Supplement
Most omega-3 supplements are made from fish oil, and it's important to do your research before selecting a supplement. Most brands are free of mercury, but the American Pregnancy Association recommends choosing a brand that discloses the purity levels of the fish oil used. You should also avoid fish oils made from cod liver oil, which contains vitamin A in amounts that could be toxic during pregnancy. Some omega-3 supplements are made from algae rather than fish oil, making them a good choice for vegetarians. Most pregnant women who eat fish regularly should take a 200 mg fish oil supplement every day and try to get the remaining 100 mg from foods. However, it's best to discuss omega-3s with your doctor so she can advise you on safe seafood intake and the correct omega-3 dosage, and recommend an appropriate supplement for you.
