What are omega 3 fatty acids ?

 
Omega 3 fatty acids are a family of long-chain polyunsaturated fatty acids . These kinds of fat are good for both you and your baby during pregnancy. These essential nutrients cannot be synthesized by the body and therefore should be obtained through diet or supplements.
 
There are three main kinds. These are :

• Alpha-linolenic acid (ALA) which cannot be produced by the body
• Docosahexaenoic acid (DHA) is  the kind that  helps  with the development of your baby’s brains and eyes. These best way to get it is though food or supplement
• Eicosapentaenoic acid (EPA) can also be obtained from foods and supplements

 
Research points out that the most beneficial omega 3’s are EPA and DHA. These 2 usually occur  and work together in the body but each has it’s own unique benefit.
 

What are the importance of omega 3 fatty acids ?

 
Some of the benefits of omega 3 fatty acids include the following :

• it maintains a healthy heart and reduces the risks of heart attacks and stroke
• it lowers cholesterol
• it also reduces conditions like clogged arteries and high cholesterol that leads to heart disease
• DHA supports the brain, eyes and nervous system which is why it is essential for pregnant women and nursing mothers
• EPA supports the immune system,  heart and inflammatory response

 
Increased intake of omega 3 fatty acids are known to reduce your risk for preterm labor, preeclampsia and low birth weight. Deficiency in omega 3 fatty acid is known to increase your risk for depression.
 

What is the best way to get omega 3 fatty acids ?

 
The best way to get omega 3 fatty acids is from food and supplements.   Some foods that contain omega 3 fatty acids include the following :

• nuts
• vegetable oils such as canola oil, olive oil and soya bean
• fish such as salmon, herrings and sardines.  You can eat up to 12 ounces per week of these fish. You can eat up to 6 ounces per week of albacore (white) tuna. It is okay to eat these types of fish because they do not contain lots of mercury
• foods such as orange juice, eggs and milk with the fortified label

 
Flaxseed and flaxseed oil contains omega 3 fatty acids. Some studies have shown flaxseed to be harmful in animals during pregnancy. It’s effects in humans is not known therefore it is safer to avoid flaxseed and flaxseed oil  during pregnancy or breastfeeding.

It is recommended to take a supplement which contains at  least 200 milligrams of DHA each day if you are not getting enough from food. Many prenatal vitamins contain DHA. You should always ask your doctor before taking any supplement.  
 
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