When it comes to what to eat while pregnant, you want to tailor your diet to give both you and your baby the best possible nutrition for the next nine months. As your baby grows and develops, she will need vitamins, minerals, and other nutritional substances to aid in her proper development. And as your body adjusts to the task of carrying your child, you need the right combination of foods to stay healthy and fit too. Perhaps no other substance is as helpful to both pregnancy and diet as Omega-3 fatty acids.
1 - What Are Omega-3 Fatty Acids?
Omega-3s are essential fatty acids that your body needs to perform at its prime. However, the body cannot make Omega-3s, so you must get your stores of this fatty acid through the foods you eat and the supplements you ingest. As your baby grows and matures, she needs this supplement as well. During pregnancy, you will need to take at least 250mg of Omega-3s daily to get an adequate level for both you and your baby.
2 - Benefits of Omega-3 Fatty Acids
Omega-3s play a crucial role in cognitive development for your baby: this essential fatty acid helps to form the retinas, build the brain, and develop the nervous system. Proper Omega-3 levels during pregnancy will also benefit your baby beyond the womb. Studies show that babies who had adequate Omega-3 intake in utero showed greater concentration and attention spans well into their second year of life.
For the mother, Omega-3s can help prevent premature labor, cut down on your risk of developing preeclampsia, and can help deter postpartum depression.
3 - Sources of Omega-3 Fatty Acids
Low mercury seafood sources such as sardines, anchovies, and wild salmon contain high levels of Omega-3 fatty acids. These can be enjoyed twice weekly in portion sizes of about 6 ounces. Walnuts, dark green vegetables, whole organic eggs, and flaxseed oil are other food sources. Of course, a high quality fish oil supplement can also help, so consult with your OB/GYN for the right type for your needs.
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