Omega-3s are essential fatty acids your body must get from either food or supplements. While everyone needs these fatty acids, they are especially important for pregnant women because they facilitate the baby's brain and vision development. Omega-3s also help maintain the mother's health throughout the pregnancy. While there are no true substitutes for omega-3s, there are many options for pregnant women to obtain these essential fatty acids.
Fish and Fish Oil
Fish remains the easiest source for two of the three most important omega-3 fatty acids, eicosapentaenoic acid and docosahexaenoic acid, or DHA and EPA. These are the longer-chained omega-3 fatty acids, and they come mainly from cold-water fish. However, because the mercury in some fish can be harmful during pregnancy, be mindful of how much and what type of fish you eat. "What to Expect" suggests eating canned sardines, anchovies and salmon, all of which are considered mercury-safe. However, according to the American Pregnancy Association, the safest bet for pregnant women is a purified fish oil supplement. Read fish oil supplement labels for mercury content, and avoid any caplets that smell or taste fishy, which is a sign of poor quality.
DHA-Enriched Foods
If you are concerned about mercury or do not like fish, there are other non-fish sources of DHA. Many foods such as eggs and milk are supplemented with this essential fatty acid. These products are generally labeled as containing DHA or as omega-3 enriched. If you prefer to get your DHA without consuming animal products, you can try seaweed products or simply take algae oil supplements. You can also find isolated DHA supplements; however, some contain fish oils.
Flax and Other Plant Oils
Flaxseed oil contains a different, shorter-chain fatty acid called alpha-linolenic acid, or ALA. ALA is the third major type of omega-3 fatty acid. While the emphasis for many pregnant women is on EPA and DHA, ALA is also an important part of the pregnancy diet. You can find ALA in many vegetable oils as well as flaxseed oil. In fact, flaxseed oils are popular supplements for their omega-3 content. ALA is broken down once ingested and forms both EPA and DHA; however,according to the National Center for Complementary and Alternative Medicine, only small amounts are produced this way. Other sources of ALA include canola and soybean oil.
Food Sources
You can also find omega-3s in leafy greens, nuts and beans, though they generally do not contain as much ALA as flax oil. Still, adding these foods to your diet during pregnancy not only increases your omega-3 intake, but is also beneficial to your overall health. Try including spinach or kale in your dinners, throw a handful of walnuts over a spinach salad, or replace your meat entrée with beans a few times a week. Over time, even small amounts of ALA can add up.
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