Want to raise a happy & healthy Baby?
Vitamins & Supplements
Updated on 10 February 2023
A healthy diet consisting of all essential nutrients and vitamins plays a crucial role in the overall development of the growing foetus inside your womb. It also helps you to stay fit and healthy throughout your pregnancy. Therefore, the moment the news of your pregnancy is confirmed; make a diet chart which consists of everything that you may require during this special phase of your life.
One such nutrient which is essential for all expecting mothers is Omega-3 fatty acids. Getting enough omega-3 fatty acids during pregnancy is essential because they help with the brain development of your little one. While it is necessary to consume throughout pregnancy, it’s particularly important during the first and third trimesters because the foetal brain is forming in the first trimester and fine-tuning in the third trimester.
Given below are some of the important sources of Omega 3 fatty acids:
These tiny oily fish are all excellent sources of DHA, which is a significant ingredient in brain and retinal tissue. Expecting mothers should include anchovies, sardines and herring in their daily diet.
Both salmon and trout are great sources of Omega-3 fatty acids. They are also good alternatives if you have trouble with the fishy smell and flavour of fish, especially while you’re pregnant. Aim to consume at least two servings of fatty fish each week.
While you’re pregnant, make sure you’re buying organic, omega-3-enriched eggs. They are the ideal source of protein and omega-3 when you’re pregnant, especially during the last trimester when you need about 80 grams of protein per day. Beginning your day with two eggs is a great way to ensure you’re getting enough protein and Omega-3 fatty acids. Just make sure to cook them all the way through to prevent any risk of salmonella or other foodborne illness.
If you’re a vegan, vegetarian, or just don’t like to consume fish, you can also get your Omega-3 fatty acids from seaweed. You can consider eating a seaweed salad or vegetarian sushi wrapped in nori (remember no raw fish). Adding kelp to flavour soups is also a great option to add Omega-3 fatty acids to your diet.
If you're unable to get enough Omega-3 fatty acids through your daily diet, you can also opt for a supplement. Make sure you’re taking a DHA/EPA supplement throughout your pregnancy. It’s best to consume one every day when you take your prenatal vitamins just to ensure you are getting enough.
Walnuts are a reliable and easily available source of omega-3 fatty acids. They’re also a good food to snack on between meals. You can also add walnuts to smoothies, salads, trail mix and oatmeal.
Flax seeds are rich in Omega-3 fatty acids. If you are a vegetarian or don't eat fish, flax seeds can be an amazing source of omega-3 fats for you. They are an excellent source of alpha-linolenic acid (ALA), a mostly plant-based omega-3 fatty acid. Flax seeds have around 133 per cent of your daily allowance of ALA.
Now, that you are familiar with multiple sources and benefits of Omega-3 fatty acids, don't forget to include them in your daily diet during pregnancy. Omega-3 fatty acids play an integral role in a baby's brain development, help to lower the risk of premature delivery and birth and may even prevent postpartum depression.
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