Omega 3 For Pregnant Women and Health
The best sources of omega 3 for pregnant women
It can be complicated to discuss omega 3 for pregnant women. The problem is that the best sources of omega 3 -- which, incidentally, your baby requires -- are also potentially harmful to pregnant women. Way to go, nature -- you've done it again!
Fortunately, it's not all that hard to find omega 3 foods and supplements to balance your diet when you're expecting. You just have to be a little more careful than normal. With the tips in this article, you'll be able to ensure you get enough of what you and your baby need without any unwanted extras.
Why do I need omega 3 when pregnant?
Omega 3 is very important for pregnant women. First of all, it's important for everyone, and can have a positive impact on your overall health. You don't want to be getting weak, sick, or run down during your pregnancy.
In addition, studies have shown that taking omega 3 supplements leads to easier births and fewer miscarriages. Women who consistently consume omega 3 when pregnant have fewer preterm births than their counterparts.
Since omega 3s have a positive effect on your mood, taking them during and after pregnancy also reduces the risk of postpartum depression. It reduces the risk of many other birth complications as well. As you can see, omega 3 foods are extremely important for both pregnant and breastfeeding women.
The ins and outs of omega 3 for pregnant women
There are 3 main sources of omega 3 fatty acids in most people's diets: fish, flax, and supplements. When you're pregnant, any of those can become a potential problem.
If you love fish, that's great -- but you have to be extremely careful about what kind of fish you eat when pregnant. Many fish contain dangerously high levels of mercury, which can create problems for your unborn child. Check carefully with your doctor about what kinds of fish are safe to consume. You should also avoid sushi or any other form of raw fish when pregnant.
Omega 3 supplements have the same problem. They're a great source of omega 3 for pregnant women if you get the high grade, pharmaceutical oils. The cheap stuff could easily contain high levels of mercury just like the fish itself.
As for flax, the jury's still out. Some doctors say that pregnant women should avoid flax altogether due to its affect on estrogen and hormones. Other doctors say it's fine in moderation. Make your own decision with your doctor, but definitely don't rely on flax as your primary omega 3 food source during pregnancy.
You can also look for foods fortified with omega 3s. Leafy greens and walnuts are also good sources of omega 3 fatty acids, so try to maintain these in your diet. The recommended dose of omega 3 when pregnant is 300 mg of DHA per day.
Follow these tips, and you and your baby will be safe from harm. Don't forget how essential it is to take omega 3 for pregnant women.
