A safe choice for sources of omega 3 fatty acids for pregnant women

Eating nutritious food during pregnancy is beneficial for you and the baby in your womb. Every nutrient that enters your body plays a role in supporting the growth and development of the baby in the womb. One of the important nutrients pregnant women need is omega 3 fatty acids. What are the sources of omega 3 fatty acids for pregnant women?

Why do pregnant women need to consume omega 3 fatty acids?

Omega 3 fatty acids have been shown to provide benefits for mothers and babies in the womb, especially eicosapentanoic acid (EPA) and docosahexanoic acid (DHA). This type of fatty acid is indispensable for the development of the baby's brain, nervous system and vision. Adequate fatty acid intake during pregnancy can also reduce the risk of preterm birth.

According to research published in the journal Child Development in 2004, babies born to mothers with higher blood levels of DHA had better levels of attention during their first six months of life. This baby's level of attention can support intelligence early in life.

The infants in the study also showed higher scores on tests designed to measure visual learning in infants aged 1 year and 18 months.

Many experts recommend that pregnant or nursing women consume at least 8 ounces of fish or seafood per week (about 2-3 servings). Fish and seafood are the best sources of omega 3 fatty acids because they are rich in DHA and EPA. However, choose fish or seafood with low mercury content. Too much mercury that enters the mother's body during pregnancy can harm the development of the baby's brain and nervous system.

What are the sources of omega 3 fatty acids for pregnant women?

The following are some food sources of omega 3 fatty acids for pregnant women that are safe for consumption:

1. Fish and seafood

Fish and seafood contain lots of omega 3 which is good for the health of pregnant women and baby development. However, in general, fish and seafood that contain omega 3 fatty acids also contain the dangerous chemical mercury. Therefore, you must be careful in choosing food sources of omega 3 fatty acids.

Some types of fish that contain low mercury omega 3 fatty acids are salmon, tuna, sardines, cod, tilapia, and catfish. Meanwhile, seafood sources of omega 3 fatty acids that can be consumed by pregnant women are shrimp, crab and shellfish.

Some fish that you should avoid because they are high in mercury are swordfish, king mackerel, tilefish, marlin and shark.

Pregnant women can also get omega 3 fatty acids from fish oil supplements that are already being sold.

However, this is not recommended, it is better for pregnant women to eat fresh fish. One high source of omega 3 oils, cod liver oil, can actually harm pregnant women because of its very high vitamin A content. Excessive intake of vitamin A can harm the fetus.

2. Eggs

Not only fish, chicken eggs also contain omega 3, especially the type of DHA. Choose eggs fortified with omega 3 fatty acids or DHA. These eggs are produced by hens who are fed with DHA-enriched microalgae food or given DHA-derived microalgae supplements.

Other foods that are usually fortified with omega 3 are margarine, milk, yogurt, juices, oatmeal, and cereals.

3. Canola oil

Certain types of oil also contain omega 3 fatty acids for pregnant women that are safe for consumption, such as canola oil. In addition, there are several other oil options, including walnut oil, soybean oil (and other soy products), and flaxseed oil (flaxseed).

4. Avocado and spinach

Some vegetables and fruits also contain omega 3 fatty acids that are needed by pregnant women, such as avocado and spinach. In addition, pregnant women can consume kale and Brussels sprouts.

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