Source of Omega 3 Fatty Acids that are Safe for Pregnant Women

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Medical Video: What should women know about omega-3 fatty acids?

When you are pregnant, of course you are strongly advised to eat nutritious foods. This not only benefits you, but also the baby in your womb. Every nutrient that enters your body must play a role in supporting the growth and development of the womb. One of the important nutrients needed by pregnant women 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 very necessary for the development of the brain, nervous system, and baby's vision. Adequate fatty acid intake during pregnancy can also reduce the risk of preterm birth.

According to a study published in the 2004 Child Development journal, babies born to mothers with higher levels of DHA in the blood had a better level of attention during their first six months of life. The level of attention of this baby can support intelligence early in life. Babies 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 lactating women consume at least 8 ounces of fish or seafood per week (around 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 jeopardize 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 foods that are safe for consumption of omega 3 fatty acids for pregnant women:

1. Fish and seafood

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

Some types of fish that contain omega 3 fatty acids with low mercury content 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, crabs, and shellfish. Some types of fish that you must avoid because they contain high levels of mercury are swordfish, king mackerel fish, tilefish, marlin, and sharks.

Pregnant women can also get omega 3 fatty acids from fish oil supplements that have been sold. However, this is not recommended, it is better for pregnant women to eat fish that are still fresh. One high source of omega 3 oil, cod liver oil, can be dangerous for pregnant women because of its very high vitamin A content. Excessive vitamin A intake can harm the fetus.

2. Eggs

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

Other foods that are usually also enriched with omega 3 are margarine, milk, yogurt, juice, oatmeal, and cereal.

3. Certain oils

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

4. Vegetables and fruit

Some vegetables and fruits also contain omega 3 fatty acids that are needed by pregnant women, such as avocados, spinach, kale leaves, and Brussels sprouts.

Source of Omega 3 Fatty Acids that are Safe for Pregnant Women
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