What are omega-3 fatty acids?
Omega-3s are a type of polyunsaturated fat that is essential for our health. The body cannot produce them on its own, so we must get them through our diet. Here are the main types of omega-3 fatty acids:
Alpha-linolenic acid (ALA) is found in flaxseed, soybean, and canola oils.
Eicosapentaenoic acid (EPA) is found in fatty fish, fish oils, and seaweed.
Docosahexaenoic acid (DHA) is found in fish oil and seaweed.
How are omega-3 fatty acids beneficial for pregnant women?
Omega-3 fatty acids, especially EPA and DHA, offer many benefits for both mother and baby.
Benefits for baby
DHA is a major structural component of the brain, so adequate DHA supplementation during pregnancy will improve cognitive function and attention in infants.
DHA is also essential for the development of the retina. It contributes to better visual development and function in infants.
Omega-3 plays an important role in the development of nerve cells and the formation of neural connections in the fetus.
Omega-3 fatty acids reduce the risk of premature birth, thereby preventing respiratory problems and developmental delays.
Omega-3s are linked to healthier birth weights.
Benefits for mothers
Omega-3 fatty acids may help reduce complications such as preeclampsia, characterized by high blood pressure and damage to other organs.
Omega-3 reduces the risk of prenatal and postpartum depression.
Pregnancy puts extra stress on the cardiovascular system and omega-3s help maintain heart health by reducing triglycerides, lowering blood pressure and preventing blood clots.
Omega-3s may reduce pregnancy-related inflammation, benefiting the health of both mother and fetus.
Should pregnant women use omega-3?
In general, pregnant women can use omega-3 supplements, they are beneficial for the health of both mother and fetus.
According to a study published in the Journal of Obstetrics and Gynecology, the most rapid retinal and neurological development in infants occurs primarily during the third trimester, so omega-3 fatty acid supplementation is especially important during this time.
The recommended DHA intake during pregnancy is at least 200 - 300mg per day, but the exact amount may vary depending on individual needs and doctor recommendations.
