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Benefits of Omega-3 Fatty Acids during Pregnancy

December 3, 2020

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:

  • Aids healthy brain function, infant development of vision & nerves during pregnancy.

  • Promotes the development of baby’s cardiac & respiratory system, increases the learning & cognitive function of the child, Increases the attention span of a child (a measurable component of intelligence early in life).

  • Supports your pregnancy health, possibly by reducing the chance of toxaemia (or pre-eclampsia) & may help prevent pre-term labour & premature delivery.

  • Omega-3 fatty acid during pregnancy helps you to lower the risk of developing symptoms commonly seen in postpartum depression.

  • Intake of Omega-3 fatty acid helps in healthy weight gain of the baby in the final trimester, and also post-delivery.

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The requirement of Omega-3 as per RDA

Pregnant women                                                     1.4gm/day

Lactating mother                                                    1.3gm/day

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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:

  • EPA (eicosapentaenoic acid)
  • DHA (docosahexaenoic acid)

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.

You Should Also Read: Why You Should Consider Food Safety During Pregnancy

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

Total                                                                                                                                              2.64

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:

  • Powdered flax seeds in

a. Dough

b. Buttermilk

c. Dal

d. curry

  • 5 walnuts per day as a snack along with other nuts or as topping on a veg curry, fruit salad etc.

  • Include Soybeans in your diet in the form of curry or simply boiled

  • Soy flour mixed with wheat flour, use it for thickening soup, or as a part of multigrain dosa batter. (Should not consume more than 50 gm per day because it can be lead to constipation or gassiness problem).

  • Oats can be used in preparing

a. Khichdi

b. Upma

c. Crushed oats in idli/ dosa batter

d. Oatmeal

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

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3.Note:

  • To reap the complete benefits of this nutrient, pregnant women with GDM, Gallbladder stone & obesity are recommended to consume this nutrient in a moderate amount.
  • For expectant moms who are vegetarian & allergic to nuts & oil seeds can rely on Omega 3 supplements as per your obstetrician’s advice.

Contributed by -

Ms Savitri

(Clinical Nutritionist, Jayanagar.)

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You Must Read: Is Ghee Good or Bad for Pregnancy

FAQ

Are omega-3 fatty acids safe while pregnant?

Yes, omega-3 fatty acids are safe and beneficial during pregnancy. They aid in the development of the fetal brain and retina. Omega-3 fatty acids also help prevent preterm birth and perinatal depression. Some types of fish have a high mercury content, which can be unsafe during pregnancy. Opting for high-quality supplements is a safer option.

How much omega-3 is required for pregnancy?

Most doctors recommend 650mg of omega-3 fatty acids per day during pregnancy. Of this 650 mg, 300mg is DHA. Consuming less than 150mg of Omega-3 fatty acids a day can increase the risk of preterm delivery. The body cannot synthesise omega-3 fatty acids. So, it is recommended to consume seafood that is safe or opt for supplements.

Who should not take omega-3 in pregnancy?

Omega-3 fatty acids can interfere with other medications. If you are on any medications before pregnancy, it is important to keep your doctors informed to avoid incorrect prescriptions. Women taking blood thinners or suffering from blood clotting disorders should avoid taking omega-3 fatty acids, as they can increase the risk of bleeding.

When to stop taking omega-3 in pregnancy?

In general, it is recommended to start taking omega-3 supplements from the 2nd trimester. While most doctors find it safe to consume omega-3 until after the delivery, some doctors will ask you to discontinue around the 37th week of pregnancy.

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