Omega-3 Fatty Acids are a valuable nutrient for a healthy pregnancy. This essential nutrient keeps your heart & brain health in general. Adequate intake of Omega-3 fats is essential for maintaining the balanced production of the hormone-like substance called Prostaglandins. Prostaglandins help regulate man important physiological functions like:
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The requirement of Omega-3 as per RDA
Pregnant women 1.4gm/day
Lactating mother 1.3gm/day
IMPORTANT SOURCES OF OMEGA-3 FATTY ACIDS
Your body does not produce Omega-3 fatty acid, so it is important for you to get them through food.
1.Fish is an important source of Omega-3 fatty acids.
Two types of Omega-3 fatty acids found in fish are:
Oily fish such as salmon, trout, sardines, herring, and oyster offers healthy fat and high protein for you. Apart from Omega 3 fatty acids, fish also has vitamin D, B2 (riboflavin), mineral such as calcium, phosphorus, iron, zinc, iodine, magnesium & potassium which are all baby-friendly nutrients.
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2. If you are vegetarian, then it is not necessary to take fish, Omega 3 fatty acids are naturally available from plant sources as well. Vegetarian sources of Omega 3 fatty acids are Flax seeds, walnut, soybeans, and Oats etc.
Distribution of these sources in a daily diet
Ingredient Amount Omega 3 (gm)
Flax seeds 5gm(1tsp) 1.14
Walnut 10gm 0.3
Soybeans 30gm 0.6
Oats 40gm 0.56
So, for vegetarians, it is not a challenge to meet the omega 3 fatty acid requirements during pregnancy. With the help of below-given tips, you can successfully include Omega-3 Fatty Acids in your meal on a regular basis:
c. Crushed oats in idli/ dosa batter
e. Oats cooked in water & mixed with curd, buttermilk, thin dal, mix vegetables
f. Plain oats flour mixed in the wheat flour for making chapattis
Contributed by -
(Clinical Nutritionist, Jayanagar.)
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