Do you want to incorporate some healthy and nutritious elements in your pregnancy diet? Have you considered consuming omega 3 fatty acid during pregnancy? If you haven’t, you might want to think about it now.
According to scientific research, omega-3 boosts the development of the unborn baby and also keeps the mother fit and healthy. Here, we look at some of the main health benefits of consuming omega 3 fatty acids in pregnancy.
What Are Omega-3 Fatty Acids?
An omega-3 fatty acid is a polymer of unsaturated fatty acids. These nutrients travel through the placenta to the baby and promote the baby’s brain and tissue development. Unfortunately, your body does not synthesize omega-3 fatty acids. Thus, as an expecting mom, you need to acquire the nutrient through some dietary sources or omega-3 supplements (1).
Foods Rich In Omega 3 Fatty Acids During Pregnancy:
There are three variations of Omega-3 fatty acids derived from different dietary sources:
- Alpha-linolenic acid (A
- Docosahexaenoic acid (DHA): The variation of Omega-3 fatty acid helps in unborn baby’s brain and eyes development in the mother’s womb. DHA and EPA are present in numerous fishes and seafood. Some of the fishes rich in DHA are salmon, anchovy, mullet, trout or herring.
- Eicosapentaenoic acid (EPA): Like DHA, the variation of Omega-3 fatty acids is found in fish oil supplements or eggs.
Following a healthy diet containing an adequate quantity of Omega-3 fatty is safe for pregnant mothers (2).
[ Read: Protein Rich Foods During Pregnancy ]
Health Benefits Of Omega 3 Fatty Acid During Pregnancy:
Check out here 6 amazing benefits of consuming omega 3 during pregnancy:
1. Regulates Physiological Activities:
Adequate intake of Omega-3 fats during pregnancy regulates the production of essential hormones like prostaglandins. These hormones can help in proper functioning of numerous physiological processes including blood clotting, allergic responses, functioning of kidneys, blood pressure, and functioning of the gastrointestinal tract. With proper production of such essential hormones, you can normalize different health processes of the body and maintain a normal pace.
[ Read: Benefits Of Folic Acid During Pregnancy ]
2. Prevent Heart Disease:
The production of prostaglandins helps protect your body from heart diseases. The typical hormone improves the cognitive functions and reduces any coronary inflammation.
3. Treats Mood Swings:
Moderate doses of omega-3s help prevent and treat symptoms of mood disorders, which are a common occurrence in pregnancy.
4. Treats Numerous Health Diseases:
A regular intake of omega-3 helps the mother to stay away from cancer, rheumatoid arthritis or inflammatory bowel diseases.
5. Development Of The Unborn Baby:
Omega-3s are beneficial for both early visual and neurological development of the unborn baby. Research proves that the essential Omega-2 fatty acids EPA and DHA are important for cognitive and visual development of the unborn baby.
6. Positive Impact On Pregnant Mother:
Omega-3 fatty acids have numerous positive impacts on the expectant mother’s health conditions. Regular intake of EPA and DHA prevents pre-term labor and delivery complexities. It lowers the risks of preeclampsia and increase the birth weight of the baby. Omega-3 deficiency can lead to sudden depression or postpartum mood disorder (3).
Omega 3 Fatty Acid Supplementation During Pregnancy:
If you don’t get enough quantity of Omega-3 fatty acid from the dietary sources, the doctor may prescribe intake of supplements. Taking 200 milligrams of DHA every day is enough for an expecting mom. Many prenatal vitamins contain adequate proportions DHA. Talk to your doctor before you consume any prenatal vitamins, as recommended (4).
With the proper intake of Omega-3 fatty acid, you can elevate the health conditions of your growing fetus. Did you consume omega 3 supplements during pregnancy? Tell us about your experiences below.
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