Omega 3 fatty acids are a necessary component of a healthy diet for anyone, but especially for pregnant women. Omega 3 fatty acids are unique. Your body needs about 20 different types of fats. Most of these fatty acids can be produced by your body. However, your body cannot produce omega 3 fatty acids. This makes them an essential part of your diet. To keep you healthy and your growing baby developing normally, strive to get the right amount of omega 3 fatty acids.
Benefits
Omega 3 benefits both you and your growing baby. For the mother, omega 3 fatty acids regulates prostoglandin production. This is a hormone responsible for controlling blood pressure, the nervous system, inflammation, blood clotting, allergies and kidney and intestinal health. Regular intake is also associated with a decrease in illnesses such as heart disease. During pregnancy, omega 3 may prevent pre-term labor, improve birth weight and lower the risk of diseases such as pre-eclampsia. For the baby, omega 3 helps with growth and development, specifically brain and vision development.
Recommended Intakes
Most Americans do not take in a sufficient amount of omega 3 fatty acids. It makes sense, then, that most pregnant women don't get enough, either. According to the American Pregnancy Association, women who are either pregnant or lactating should consume 300 mg of omega 3 fatty acids daily. The upper tolerable intake of omega 3 fatty acids for adults is 3,000 mg per day, according to Dr. Bruce Holub of the DHA EPA Omega 3 Institute.
The Problem With Consuming Omega-3
Fish is the best source of omega 3 fatty acids, which may explain why pregnant women don't get as much as they should. Fishes that are high in omega 3 fatty acids may also contain mercury or other pollutants. The Food and Drug Administration cautions pregnant women to control their intake of fish due to the risks of contamination. Even the recommended fish intake of two servings per week for pregnant women is not enough to fulfill physiological needs.
Meeting Your Needs: Recommendations
The best way to consume all of the omega 3 fatty acids you need during pregnancy is to take a three-pronged approach, according to a report published in "Reviews in Obstetrics and Gynecology" in 2008. Consume vegetable oils, which can provide some omega 3 fatty acids. Add two servings of low-mercury fish, totaling 12 oz., each week and add in an omega 3 daily supplement. However, before taking any new supplements or changing your dietary habits, always check with your physician for clearance or guidelines specific to your condition.
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