The Importance Of Omega-3s In Your Diet During Pregnancy
One of the most profound changes you can make in your diet during pregnancy is to supplement your intake of Omega-3 fatty acids
. Most women know they need to take a prenatal vitamin to ensure adequate levels of calcium, iron, and folic acid in their bodies, but the importance of Omega-3s in pregnancy is just now being realized by the medical community.
These fatty acids play a crucial role not only in the development of your unborn child, but also in helping you to have a healthy and problem-free pregnancy. This article breaks down the importance of these fatty acids in your body, their role in your baby's development, and helps you to find ways to increase your consumption while you are pregnant.
What are Omega-3 fatty acids, and why are they helpful?
Omega-3 fatty acids is a term that refers to a family of polyunsaturated fatty acids most commonly known by their initials: DHA, ALA, and EPA. If you've looked at baby formulas and children's vitamins lately, you've probably seen these initials plastered across the labels.
These fatty acids play a crucial role in your baby's development, both in the womb and after you've given birth. They are essential to brain and neural development, and they help your baby's retinas to form properly. There is also some evidence that these fatty acids can lengthen your baby's attention span and help her sleep through the night more quickly after birth.
Babies with adequate levels of these Omega-3 fatty acids are also, developmentally speaking, two months ahead of other babies through the first six months of their lives outside the womb. So these fatty acids are essential to your baby's growth and development, and scientists are still discovering the amazing changes these fatty acids can bring about in the body.
How do Omega-3s help the mother during pregnancy?
Studies show that fatty acids play a crucial role in the health and wellbeing of pregnant mothers as well. According to the research, pregnant mothers who increase their intake of Omega-3s significantly reduce their chances of preterm labor. Omega-3s also help decrease the chances of a mother developing preeclampsia, particularly during the final trimester.
Adequate intake of Omega-3s has also been linked to a decrease in postpartum depression among new mothers. Therefore, Omega-3s are just as important to the health of mothers as they are to babies.
How to increase your intake of Omega-3s
Most women opt for a fish oil capsule that offers Omega-3 fatty acids to ensure they are getting an adequate amount. You should increase your intake to 250mg per day throughout your pregnancy, so a supplement works well.
If you choose a supplement, make sure it is approved by the International Fish Oil Standards program, to make sure it is free of contaminants and of a very high quality. There are a lot of substandard fish oil supplements out there, so do your homework before taking any.
However, you can also change your diet to increase your consumption of Omega-3s. Foods that contain fatty acids include organic eggs, leafy green vegetables, walnuts, and flaxseed oil.
Some types of seafood are good sources of Omega-3s, which leads many women to ask, "Can I eat shrimp while pregnant?" Shrimp is low in mercury and is an excellent source of lean protein, so you can enjoy it twice weekly without any problem. However, it is not a great source of Omega-3 fatty acids.
Seafood that contains Omega-3s in abundance include sardines, anchovies, and salmon. These kinds of seafood are also low in mercury, so you can enjoy them safely twice per week. They are an excellent addition to your diet during pregnancy, just as long as you don't overdo it.
by: Isabel De Los Rios
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