Why Omega 3 & DHA Are Crucial During Pregnancy?
Omega 3 fatty acids and DHA are essential nutrients that can be obtained from the diet. However, with our standard western diet, most of us fail to get these crucial nutrients in the right amount. The deficiency of Omega 3 fatty acids and DHA may lead to several health problems, especially if you are pregnant. During pregnancy, these nutrients easily get depleted as the fetus uses the development of its bone and nervous system.
The benefits of Omega 3 fatty acids and DHA can be closely linked with the health of the mother and the development of the fetus. Adequate intake of these nutrients helps in the production of prostaglandins. Prostaglandins is a hormone that regulates several important functions in the human body like blood pressure, clotting, allergic responses, production of other hormones, functions of the gastrointestinal tract, and so on.
So, let’s dive deep into the topic to understand the benefits of Omega 3 and DHA during pregnancy.
Food Sources of Omega 3 and DHA
In order to give birth to a healthy baby, expectant mothers must include enough Omega 3 fatty acids and DHA in their diets. According to studies, a pregnant woman should get at least 20 milligrams of Omega 3 daily to support the development of the baby’s nervous system, eyes and brain. Just like Omega 3, consider including DHA-rich food in your diet to enhance your baby’s birth weight, avoid postpartum mood swings and prevent premature births.
Some of the natural sources of Omega 3 fatty acid and DHA are:
- Fish– Fish is considered to be an excellent source of Omega 3 acids. They are low in calories and high in protein and Vitamin D. Because of this, fish can be an amazing source of nutrition for both the expectant mother and the developing baby. A pregnant woman must include fish in her diet (at least 2–3 times a week) for the baby’s cognitive development. Sardines, Salmon, Trout, Mackerel, Tuna, etc. are rich in Omega 3 and DHA.
- Dairy products– Since DHA plays an important role in the development of the brain, eye and nervous system, an expectant mother should include dairy products in her diet. Milk and other dairy products like cheese and yogurt are excellent sources of DHA, vitamin D, calcium and protein. These nutrients not only ensure the healthy development of the fetus but also a safe pregnancy. However, if you are vegan or allergic to milk products, consider having fruits and soy milk, which are again good sources of DHA.
- Eggs– Eggs are packed with nutrients that are important for a healthy pregnancy. Incorporating this superfood into your daily diet can help you to get protein, vitamins and minerals naturally. Apart from DHA, eggs have ALA, an Omega 3 fatty acid that is derived from plant sources.
- Grains and Nuts– Pregnant women must include bread, pasta and cereals in their daily diet to experience the goodness of Omega 3 fatty acids. They can also munch on whole foods like nuts and seeds for good fats that support the development of their foetus. Flaxseeds, chia seeds, pumpkin seeds, peanut butter, walnuts, almonds etc. are some of the whole foods that you can bank upon for natural sources of Omega 3 fatty acids.
Though Omega 3 fatty acids from natural sources are essential for a healthy pregnancy, many expectant mothers find it challenging to obtain high-quality sources through diet. In such a scenario, they can look for Omega 3 supplements to support a healthy and safe pregnancy. However, here you must always look for sustainably sourced Omega 3 supplements with superior triglyceride formulated fish oil for better absorption. Omega 3 supplements are great for supporting your cardiovascular health while promoting cognitive function and the healthy brain development of your child.
Vegan and Vegetarian Omega 3 Supplement
Vegans, vegetarians, people allergic to milk products and those who do not like the smell of fish, can also incorporate Omega 3 and DHA in their daily diet through Algal DHA supplements. Algae is another natural source of Omega 3 fatty acids that can support a pregnant woman in her journey to motherhood.
Though it’s true that oily fish is a great source of DHA and EPA, Algal DHA supplements too have similar nutrients that can support your child’s brain and eye development. Another interesting fact to note is that fish do not produce Omega 3 fatty acids naturally. They feed on algae to have high levels of DHA and other Omega 3 fatty acids.
Consider Taking a Prenatal DHA Test
DHA, also known as docosahexaenoic acid, is one of the Omega 3 fatty acids that play a crucial role in the pregnancy and the development of the fetus. Naturally found in fish, nuts, seeds, eggs, and dairy products, DHA ensures your baby’s brain, eye, nervous system and immune system development. Also, according to studies, women with adequate levels of DHA in the blood are less likely to give premature birth.
Thus, for an expectant mother, it’s always a good idea to take a prenatal DHA test. This test allows you to check the DHA levels in the blood. It’s a test that lets you know if you and your baby are getting enough Omega 3 fatty acids for a healthy and safe pregnancy.
***
