EKK, you just peed on a stick and waited the 3 minutes (feels like 3 hours) and you got the 2 lines, the smiley face, the words flat out said, PREGNANT! CONGRATULATIONS! This is such a monumental time for you and your growing family and with that comes a lot of changes. The first changes you will start with immediately are your dietary habits. Today we are going to focus on OMEGA 3 and why it is so important during pregnancy for you and your baby.
Check out these articles for tips on nutrition during pregnancy:
♥ 11 Super Foods You Should Be Eating During Pregnancy
♥ From Conception to Nursing: What You Need To Know About Pineapples
In this post, we will take a look into the world of OMEGA 3. Get ready to explore the undeniable impact OMEGA 3 has on the development and well-being of both mommy and child. From fetal brain development to its potential benefits for maternal health, you’ll learn the information you need to make healthy choices for a thriving pregnancy.
So, let’s get into it ♥♥♥
What is Omega 3?
Omega-3 is an essential fatty acid that you can only get from either your diet or supplements. Think of OMEGA 3 as a healthy fat!
There are 3 different types of OMEGA 3:
- ALA (Alphalinolenic Acid) – Found in plants and is mostly used for energy. Just a small percentage of ALA is converted into EPA & DHA. You can get ALA out of foods like flax seeds, canola oil, chia seeds, or soy beans.
- EPA (Eiconsapentaenoic Acid) – EPA has many functions and portions of it are converted into DHA.
- DHA (Decosahexanoic Acid) – This is going to be the most important of the 3! DHA is the key structural component of your brain, retinas of your eyes, and so much more.
Benefits
There are plenty of benefits that OMEGA 3 provides our bodies that are super beneficial for all people, preggers or not! For example, take a look a these 6 reasons:
- Heart Health – Can help lower your cholesterol and triglycerides (triglycerides are a specific type of fat found in your blood). It is important to know that this benefit comes from fish with high omega 3 and not so much from the supplements. ♥
- Autoimmune Disease – Helps relieve symptoms of autoimmune diseases such as Rheumatoid Arthritis, Lupus, and Crohn’s Disease.
- Asthma in Children
- ADHD – helps to improve focus and memory
- Protects Against Cognitive Decline – Alzheimer’s Disease, Dementia
- Anti-Inflammatory Properties – Too much inflammation can lead to or even worsen many diseases such as arthritis, coronary artery disease, and even depression.
Now let’s take a deeper look into even more positive ways OMEGA 3 helps specifically mom and baby!
I also highly recommend checking out this study found at the National Library of Medicine titled Omega-3 Fatty Acids and Pregnancy!!
1. Anxiety and depression
Recent studies have shown that increasing your intake of OMEGA 3 can help relieve symptoms of anxiety and depression caused by pre and postnatal depression. In the National Library of Medicine, I found a study that states ‘major depressive disorder affects 10% to 20% of perinatal women. [Depression] has been shown to affect child attachment, cognitive development, and behavior.” (The NIH)
I suffer from severe anxiety and depression so when I read this I instantly updated my shopping list! Taco Tuesday just became Fish Taco Tuesday!
Check out my article 9 Books to Read while Waiting for Baby to Arrive to find a super delicious Fish Taco recipe that instantly became a Mohn Household Favorite!!
2. Brain and eye development in infancy
According to the Alzheimer’s Society, brain cells with high levels of OMEGA 3 in their membranes are thought to be better at communicating with other cells.
3. Prevent preterm birth
Preterm or premature birth is when a baby is born before 37 weeks.
4. Helps Maintain Prostaglandins
Prostaglandins are a hormone-like substance that helps regulate important physiological functions such as blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract and the production of other hormones (American Pregnancy Association).
OMEGA-3 helps produce this hormone like substance in large quantities!!
5. Used to produce nutrient rich breast milk
The EPA/DHA (mentioned earlier) that comes from OMEGA 3 will be in your breastmilk as well!
So it makes sense that mommies who get plenty of OMEGA 3 will have higher EPA/DHA content in their breastmilk. 🙂
6. Reduce the risk of allergies in infants
Helps to improve the immune system which in turn helps to protect your child against allergies in the early stages of childhood!
7. Lowers your risk of preeclampsia
Preeclampsia is a serious complication that only affects pregnant women and can typically be characterized by high blood pressure and damage to organs, most commonly the liver and the kidneys.
This condition typically develops after 20 weeks of pregnancy, but it can honestly happen at any time, earlier or even postpartum and is a leading cause of maternal and fetal morbidity and mortality worldwide. 🙁
8. Increase Birth Weight
So why does OMEGA 3 help to increase (or healthy) birth weight? Enjoying all the yummy OMEGA 3 can help prolong gestation and increase your baby’s weight at birth.
9. Enhances mommy and baby's immune system
OMEGA 3 has anti-inflammatory properties which helps to balance the immune system. For fetal development, OMEGA 3 is vital for the immune system. For mommy, it can contribute to a healthier immune system because OMEGA 3 is known to reduce the risk of chronic inflammatory conditions. Also beneficial to breast milk composition.
10. Helps with visual and Cognative Intelligence for baby
According to the National Library of Medicine, DHA plays a crucial role in mental health. It plays an important role to cellular membrane fluidity, function, and neurotransmitter release. For more information check out the link above.
How much Omega 3 do we need?
The American Heart Association recommends 2-4 servings of fish per week to get the suggested amount of OMEGA 3 needed. Men and women have different requirements for daily Omega 3 needs. Same goes for infants, children and women during pregnancy. Below is a table of the recommended daily doses of OMEGA 3 put together by the Nation Institute of Health.
| Life Stage | Recommended Amount of ALA |
|---|---|
| Birth to 12 months* | 0.5 g |
| Children 1–3 years | 0.7 g |
| Children 4–8 years | 0.9 g |
| Boys 9–13 years | 1.2 g |
| Girls 9–13 years | 1.0 g |
| Teen boys 14–18 years | 1.6 g |
| Teen girls 14–18 years | 1.1 g |
| Men | 1.6 g |
| Women | 1.1 g |
| Pregnant teens and women | 1.4 g |
| Breastfeeding teens and women | 1.3 g |
*As total omega-3s. All other values are for ALA alone.
Food That Contains Omega 3
Many foods contain OMEGA 3, but we are going to take a look at foods that you can find HIGH amounts of the fatty acid. Seafood is one of the best resources for OMEGA 3, but remember, if you are pregnant, make sure you are staying away from seafood that is high in mercury. Check out this PDF from the FDA if you are not sure about the mercury content 🙂
- Anchovies
- Foraging Fish – Herring or Canned Sardines
- Shellfish – Farmed Oysters, Lobster, Scallops and my personal favorite, Crawfish!
- Wild Salmon
- Mackerel
- Caviar
Not a seafood lover, no worries! You can get OMEGA 3 from other sources as well.
- Flaxseed Oil
- Canola Oil
- Chia Seeds
- Cod Liver Oil (If you are pregnant, avoid Cod Liver Oil because it may actually give you too much Vitamin A)
- Walnuts
- Soybeans (Tofu)
- Pasteurized Raised Eggs
- Omega 3 Enriched Eggs
- Grass-Fed Meat and Dairy Products
- Hemp Seeds
- Spinach, Brussel Sprouts, Purslane
Bonus tip!
Avoid cod-liver oil because it may contain too much vitamin A from women during pregnancy.
Ask your doctor & check labels on supplements to be sure sure they are pregnancy safe and mercury free. *Your prenatal vitamins may already contain OMEGA 3.
oh-mega 3 baby
We all know the importance of OMEGA 3 and can not stress enough the importance of this bad boy! These essential nutrients play a vital role in supporting the health of both baby and soon to be mommy.
Ensure you are getting the recommended daily intake of OMEGA 3 through your diet or supplements can help make sure you have a healthy pregnancy and provide a strong foundation for your baby.
Let me know in the comments how you incorporate OMEGA 3 into your daily routine! Would love to hear from yall! ♥
Disclaimer: I am not a licensed medical professional, and the information provided on this blog is for informational purposes only. It should not be considered as medical advice. Always consult with a qualified healthcare provider for any medical concerns or questions.
As an Amazon Associate I earn from qualifying purchases. However, regardless of compensation, I only link products that I use myself and recommend. If I do not believe in the product, I will not share it.
Sources Linked
Content reviewed by Brianna Lewandowski BSN, RN.
