Written by Vera Coetsee, Health and Nutrition Coach
17 June 2024
Omega-3 fatty acids are essential nutrients that are crucial for maintaining optimal health and well-being. These fatty acids are not produced by the body and must be obtained through dietary sources, which makes them an important food to consume. Not only do they play a vital role in brain function, heart health, and inflammation regulation, but these fatty acids are also crucial for a healthy pregnancy that can have long-lasting benefits for both the mother and the baby. It is, therefore, important for pregnant women to include sources of omega-3 in their diet.
The Importance of Omega-3 fatty acids during pregnancy
- Brain development: Omega-3 fatty acids, specifically DHA, are essential for the development of the baby’s brain and eyes. Adequate intake of omega-3 during pregnancy has been linked to improved cognitive function and visual acuity in children.
- Decreasing inflammation: Omega-3 fatty acids have anti-inflammatory properties which can help reduce inflammation in the body, which is important during pregnancy as inflammation can lead to complications such as preeclampsia.
- Supporting the mother’s health: Omega-3 fatty acids have been shown to support the mother’s overall health during pregnancy, including reducing the risk of gestational diabetes, postpartum depression, and high blood pressure.
- Enhancing immune function: Omega-3 fatty acids can help boost the immune system of both the mother and the baby, providing protection against infections and illnesses.
Foods that are High in Omega-3 Fatty Acids
- Fatty fish like salmon & sardines – Fatty fish is important during pregnancy because it is a rich source of omega-3 fatty acids, particularly DHA and EPA. Additionally, fatty fish is also a good source of high-quality protein, vitamins, and minerals such as iron and zinc, which are important for both the mother and baby’s health during pregnancy.
- Walnuts – Walnuts are rich in omega-3 fatty acids, which support brain development and function. They also contain protein, fiber, vitamins, and minerals such as folate, magnesium, and potassium, which are beneficial for the health of both the mother and the baby. Additionally, walnuts have antioxidant properties that can help reduce inflammation and protect the body from oxidative stress.
- Flax Seeds & Chia Seeds – These seeds are particularly high in omega-3 fatty acids, which are crucial for brain development and overall growth of the fetus. Additionally, they are also good sources of fiber, protein, and micronutrients such as iron, magnesium, and calcium, which are important for maintaining the health of the mother and ensuring proper development of the baby.
- Eggs – Omega-3 fortified eggs provide a good source of essential fatty acids. Eggs are also one of the best dietary sources of choline, a nutrient that is important for brain development and overall growth of the baby.
- Seaweed and algae – Algae and seaweed are important sources of omega-3 for people on a vegetarian or vegan diet because they are one of the few plant foods containing both DHA and EPA.
Overall, omega-3 fatty acids are crucial for a healthy pregnancy and it is important for pregnant women to include sources of omega-3 in their diet. If you need support with your diet, make an appointment at our clinic.
Sources:
von Schacky C. Omega-3 Fatty Acids in Pregnancy-The Case for a Target Omega-3 Index. Nutrients. 2020 Mar 26;12(4):898. doi: 10.3390/nu12040898. PMID: 32224878; PMCID: PMC7230742. https://pubmed.ncbi.nlm.nih.gov/32224878/
Devarshi PP, Grant RW, Ikonte CJ, Hazels Mitmesser S. Maternal Omega-3 Nutrition, Placental Transfer and Fetal Brain Development in Gestational Diabetes and Preeclampsia. Nutrients. 2019 May 18;11(5):1107. doi: 10.3390/nu11051107. PMID: 31109059; PMCID: PMC6567027. https://pubmed.ncbi.nlm.nih.gov/31109059/