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 RDAPregnant women1.4gm/dayLactating mother1.3gm/dayIMPORTANT SOURCES OF OMEGA-3 FATTY ACIDSYour 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 AmountOmega 3 (gm)Flax seeds5gm(1tsp)1.14Walnut10gm0.3Soybeans30gm0.6Oats40gm0.56Total2.64
Plant based omega fatty acid source[/caption]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:
Contributed by -
Ms Savitri (Clinical Nutritionist, Jayanagar.)
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