New research shows that Omega 3 during pregnancy is important to the health of baby and the mother.
What are Omega 3s?
Omega 3s are long-chain polyunsaturated fatty acids. They are essential nutrients for health and development. Unfortunately, the body is unable to synthesize these vital nutrients, so they must be obtained through diet and Omega 3 supplements.[1]
Why Are Omega 3s During Pregnancy Important?
The average American greatly lacks Omega 3 in their diet. In the case of pregnant women, this deficiency becomes greater when the fetus uses Omega 3s in the development of the nervous system. Post pregnancy, Omega 3s are used to make breast milk.
What are EPA and DHA Omega 3s?
The two most essential Omega 3s are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Both are primarily found in fish oil, but each has unique benefits. The Omega 3 EPA supports cardiovascular health and a healthy immune system while DHA supports the eye, brain and nerve health.
How Do These Fatty Acids Benefit The Body?
One reason Omega 3 fatty acids are important is they help balance Prostaglandins which are hormone-like substances. These help regulate vital functions including blood pressure and clotting, kidney and GI tract functioning, allergic responses and hormone production.
Omega 3s ability to produce beneficial Prostaglandins may be reason they prove so beneficial to our health. From reducing inflammation, improving mood and cognitive thinking, and preventing heart disease, it’s not surprising they are now viewed as beneficial for women during pregnancy.
Benefits of Omega 3s During Pregnancy
According to the American Pregnancy Association, “In a 2006 national survey, over two-thirds of pregnant women and new mothers said that they had not received any information from their health care providers about the benefits that Omega-3 could provide during their pregnancy and in the postpartum time.” The Association went on to say that
a diet that includes EPA and DHA during pregnancy can benefit the baby’s visual and cognitive development. Studies have also shown that increasing the amount of Omega 3s can reduce allergies in infants. Because of its positive effects on mood, a diet high in Omega 3 during pregnancy may help decrease the risk of postpartum depression.[2]
Foods High in EPA and DHA Omega-3
Cold water fish like anchovies, herring, salmon, sardines and tuna are high in Omega 3s. Some people prefer to take Omega-3 fish oil supplements. If you do, be sure it contains both EPA and DHA. There is another type of Omega-3 and this is Alpha-Linolenic acid or ALA. It is not as beneficial as the other two. Flax Seed is an ALA Omega.
Always Consult Your Doctor
Pregnant or not, you should always consult your doctor before starting a new supplement or exercise routine.
Sources:
[1] Bell SJ, Bradley D, Forse RA, et al. The new dietary fats in health and disease. J Am Diet Assoc. 1997;97:280–286. [PubMed]
[2] “Omega-3 Fish Oil And Pregnancy.” American Pregnancy Association. American Pregnancy Association, n.d. Web. 25 June 2014.