Omega-3 fatty acids have gotten a lot of media play for their effects on cholesterol levels and heart disease. But some research shows that upping your omega-3 fatty acid intake while breastfeeding may also benefit your baby's brain development and decrease possible heart risks in his future. The three omega-3 fatty acids are called alpha linolenic acid or ALA, eicosapentaenoic acid or EPA and docosahexaenoic acid or DHA. The benefits of DHA in breast milk have been studied more extensively than those of other omega-3 fatty acids.
Docosahexaenoic Acid
Docosahexaenoic acid, along with EPA, is found mostly in fatty fish. Omega-3 fatty acids belong to a class of fats called polynsaturated fats, or PUFA. The brain contains large amounts of DHA. Fish high in DHA include herring, mackerel, salmon and tuna. A study conducted by researchers at Baylor College of Medicine and described in 2011 in Baylor's quarterly, "Nutrition & Your Child," showed that 5-year-olds whose mothers had received 200 mg DHA in supplemental form for the first four months of breastfeeding had a longer attention span. Some formula manufacturers add DHA to their formula.
Eicosapentaenoic Acid
Fatty fish also contain the omega-3 fatty acid EPA. Because it's important to ingest a proper balance of DHA and EPA, most experts do not recommend supplementation with EPA alone. However, eating fish high in omega-3 fatty acids helps maintain the proper proportion between the two.
Alpha Linolenic Acid
Alpha linolenic acid is the primary omega-3 fatty acid found in non-animal foods such as nuts and seeds. Alpha linolenic acid converts to DHA and EPA after you eat it, but does so incompletely. Because ALA is the only source of DHA and EPA in vegans, breastfeeding moms who are strict vegans have lower levels of DHA in their breast milk than moms who consume animal sources of omega-3 fatty acids, lactation consultant Kelly Bonyata reports on KellyMom.com.
Other Unsaturated Fats
When breastfeeding as well as at any other time, always choose unsaturated fats over saturated fats, which can raise cholesterol levels, or over trans fats. Trans fats are man-made fats that have an especially bad effect on cholesterol levels and your arteries. Less healthy fat choices can alter the composition of your milk, according to BabyCenter.com.
