EPA and DHA are two different types of omega-3 essential fatty acids whose consumption is inadequate in the typical American diet as of 2011, states the American Pregnancy Association. EPA, or eicosapentaenoic acid, and DHA, docosahexaenoic acid, cannot be produced by your body, so you must get them in your diet. These fats are important for everyone, but especially during pregnancy.
Importance for the Fetus
To develop correctly, the growing baby needs to have all of the essential nutrients provided to him during gestation. The omega-3 fatty acids DHA and EPA are essential for the proper development of vision and brain functioning. According to Dr. Bruce Holub, founder of the DHA/EPA Omega-3 Institute, infants who receive the appropriate amount of omega-3 fatty acids during gestation have higher IQs and better cognitive development than infants who do not receive enough. In addition, omega-3 fatty acids can help immunity and prevent the development of allergies.
Benefits for the Mother
Getting the recommended amount of DHA and EPA in your diet also increases your health as the mother. Omega-3 fatty acids keep your cardiovascular system healthy, improve your nervous system functioning and reduce inflammation and allergies. During pregnancy, taking in DHA and EPA can decrease the risk of pre-eclampsia and pre-term labor. EPA and DHA may also prevent post-partum depression.
Sources and Recommendations
Pregnant women need to take in at least 300mg of omega-3 fatty acids every day. The best place to get omega-3 fatty acids are from cold water, fatty fish such as herring, salmon, tuna, sardines or mackerel. Over-the-counter or prescription supplements made specifically for pregnant women are also available.
Safety
Many pregnant women are concerned about eating fish, and for good reason. Some fish contain a large amount of mercury, which can be harmful to you and your child. It is for this reason that many pregnant women substantially lack the omega fatty acids they need. According to the American Pregnancy Association, the safest way to get omega fatty acids during pregnancy is by taking a high-quality fish oil supplement. Look for a supplement that is pure and has been approved by a governing body that provides proof of quality such as the Council or Responsible Nutrition, the European Pharmocopeia Standard or the Norwegian Medicinal Standard. However, you do not need to cut fish out of your diet completely. The Food and Drug Administration recommends eliminating shark, swordfish, king mackerel and snapper from your diet, but other fish like salmon or trout may be eaten up to three times per week safely.
