The Importance of Omega 3 Fatty Acids

by Pattie Hughes | More from this Blogger

11 Mar 2008 06:42 PM

Omega 3 fatty acids are a critical nutrient for all pregnant women. There are benefits to both mom and baby from a diet rich in omega 3 fatty acids. The baby needs this nutrient for the development of the brain and nervous system as well as the retinas in the eyes.

The mother may benefit from fewer complications during the pregnancy and a lower risk of preterm labor. In addition, a diet rich in omega 3 fatty acids may reduce the risk of post partum depression after the baby is born.

The best food sources of omega 3 fatty acids include fish, fish oils and flax seed. Eggs and chicken also contain omega 3, but in smaller amounts. A diet that contains eggs and chicken, but no fish is likely to result in a deficiency. In fact, most Americans are deficient in this nutrient.

Pregnant women often fear eating fish due to stories of mercury contamination. There is good reason for this since mercury is a known neurotoxin. For this reason it is best to avoid fish that are high in mercury including swordfish, shark, tilefish and king mackerel. Tuna should be limited to one serving each week. Chunk light tuna has lower levels of mercury than solid white albacore.

There are other options for mothers to be who don't like fish or want to limit the amount of fish they consume during pregnancy. Some foods are being fortified with omega 3 fatty acids, such as breads and juices. Walnuts and dark green vegetables also contain this essential nutrient.

Vitamins containing omega 3 fatty acids or omega 3 supplements can be taken with the approval of your health care provider. With a diet lacking in this nutrient, taking supplements appears to have benefits. A study published in the American Journal of Clinical nutrition shows benefits

The study divided women into two groups, one was given supplements of omega 3 fatty acids and the other group was given a placebo. The results showed vision benefits in babies with mothers taking omega 3 supplements during pregnancy. The difference was evident as young as 2 months of age.

Related Articles:

Changes to Make in Your Diet Now

Tips for Taking Prenatal Vitamins

Getting Enough Iron

Learn more about Pattie Hughes

Pattie Hughes is a freelance writer and mother of four young children. She and her husband have been married since 1992. Pattie holds a degree in Elementary Education from Florida Atlantic University.

View Full Profile | More from this Blogger