Omega-3 fatty acids in pregnancy

Importance of Omega-3 fatty acids in pregnancy

Omega-3 fatty acids in pregnancy
Omega-3 fatty acids in pregnancy
You probably heard that a healthy diet of a pregnant woman does not allow you to exclude fat from the diet. Of course, not those that are contained in donuts, French fries, and cheeseburgers! Such fats will not bring anything but harm.

But not all fats are harmful to you, some help the work of your brain and heart, and some - provide your child a normal development in the womb. Omega-3 fatty acids (hereinafter referred to as omega-3 fatty acids) are a good kind of fat, during pregnancy they are useful for both you and your child.

There are three main types of omega-3 you need in pregnancy:

1. Alpha-linolenic acid (ALA) - this kind of omega-3 LCD cannot be produced by the body, so you should get it from the outside, best of all products (walnuts, soybeans).

2. Docosahexaenoic acid (DHA) - this kind ensures the normal development of the child's eyes and brain when it is in the uterus. Your body itself produces DHA, but this may not be enough. Therefore, it is best to replenish your body's reserves by taking special food supplements containing DHA.

You can see also Diet during pregnancy. What you need to abandon pregnant?

3. Eicosapentaenoic acid (EPA) - like DHA, this type of omega-3 LCD is also produced by your body, but it is also better to use it additionally as supplements.

Why do I need omega-3 fatty acids?

Omega-3 fatty acids improve overall health. They:

  • help to reduce pressure and maintain heart health;
  • help to reduce high cholesterol, thus preventing clogged arteries with cholesterol plaques, which can lead to heart disease;
  • reduce the risk of heart attacks and strokes;
  • support the health of the brain throughout life.
  • If you are pregnant or breastfeeding, consuming enough omega-3 LCDs, especially DHA, is very important for your child's health. The most are present in the brain and eyes, so you can safely say that DHA actively supports the development of the brain and eyes of your child.

Where can I get omega-3 fatty acids?

If you are pregnant or breastfeeding, you need 200 mg of DHA per day. You can get the right amount of DHA and other omega-3s during pregnancy in the following ways:

1. From food. The most abundant of the omega-3 fish are fish, especially salmon, herring, sardines, and trout. You need to eat at least 340 grams of fish per week. However, note that DHA is found only in wild fish, if the fish is grown on a special farm, then it may not have the right amount of omega-3 LCD.

In addition to fish, algae and fish oils are good sources of omega-3 fatty acids. But remember that taking fish oil together in vitamins for pregnant women can lead to an overabundance in the body of certain vitamins, in particular, A, D and E. Excess of these vitamins, especially retinol (vitamin A) can be harmful to the fetus. In addition, consuming too much fish oil can lead to internal bleeding, bleeding from the nose and the appearance of blood in the urine.

Nuts, vegetable oils (rapeseed, soybean, olive), foods specially enriched with DHA (see the label), orange juice, milk and eggs also contain a lot of omega-3 liquid. In addition, many of these products are rich in folic acid, which is extremely necessary for the prevention of neural tube defects in your child.

Quite sources of omega-3 liquid crystals are flaxseed and linseed oil, but during pregnancy, they can not be used since some studies have shown a negative effect on the fetus. It is also better to refrain from these products and during lactation.

2. Of special food additives containing DHA. If you do not get enough DHA from food, you should take a supplement every day that contains at least 200 mg of DHA. Many vitamins for pregnant women contain DHA, so before you start taking supplements, talk with your doctor to make sure they are safe for you during pregnancy.
Omega-3 fatty acids in pregnancy Omega-3 fatty acids in pregnancy Reviewed by Hana said on 6/04/2018 05:33:00 PM Rating: 5
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