Pregnancy

Omega 3 in pregnancy: why they are important and where to find them

An adequate intake of omega 3 during pregnancy is essential for the health of mother and child. In this article we will explain what their benefits are, which foods contain them in greater quantities and what are the recommended doses for pregnant women.

Omega 3 are essential fatty acids , i.e. not synthesized by the body , which possess important properties for our health.

They are therefore “good” fats, which must be introduced regularly with the diet , since our body is not able to produce them.

Omega 3 in pregnancy: the benefits for mother and child

correct omega 3 intake during pregnancy is essential for the health of the woman and the unborn child. Here because.

The benefits for mom

Researchers have highlighted that omega 3s play an important role in the prevention of cardiovascular disease and help reduce the risk of pre-eclampsia and premature birth .

Furthermore, several studies have shown that a correct intake of these micronutrients reduces the risk of intestinal inflammation , diabetes and obesity , and improves mood , helping to prevent postpartum depression .

The benefits for the child

In the first weeks of gestation , omega 3s are essential for the correct brain and eye development of the unborn child , while in the last weeks and first months of the newborn’s life they are involved in the development of cognitive, psychomotor and visual skills .

Among the most important omega 3s for the fetus  we find in particular DHA (docosahexanoic acid), which is a fundamental component of the brain and retina .

Furthermore, some studies have shown that taking omega 3 -based supplements  in the third trimester of pregnancy seems to protect the future baby from developing asthma .

Finally, a correct intake of omega 3 seems to reduce the risk of low birth weight .

What are the foods richest in omega 3?

As is well known, fish is one of the foods that contains these fatty acids in the greatest quantities. In particular, among the fish richest in omega 3  recommended during pregnancy we find:

  • oily fish ( preferably small, such as anchovies and sardines);
  • the cod;
  • the salmon;
  • the trout .

Speaking instead of foods of non-animal origin, we must mention:

  • linseed and linseed oil ;
  • walnuts and almonds ; _
  • thegreen leafy vegetables ;
  • algae ; _
  • the avocado .

It is worth remembering that linseed oil is the richest vegetable source of these fatty acids ( a spoon contains about 6.6 grams ), but it must only be used raw . Flax seeds, on the other hand, must be strictly ground .

Furthermore, it is important to underline that to ensure adequate assimilation of omega 3s it is important to balance them correctly with the intake of omega 6s , fatty acids that are equally important for health but are considered their antagonists .

To maintain the right balance, the advice is not to exceed the consumption of vegetable oils such as palm oil , peanuts , sesame , corn , sunflower , wheat germ and olive .

Omega 3 in pregnancy: how much should you take?

Normally , the need for omega 3 is about 3 grams per day , but it increases during pregnancy .

In particular, expectant mothers should take about 1-2 grams more DHA per day , obtainable by consuming at least 2 portions of fish per week .

In the case of diets deficient in omega 3 , the gynecologist will evaluate the need for integration with a specific product.

Dr Kathryn Barlow

Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.

Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.

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