Omega-3 fatty acids are essential nutrients that promote overall health, especially during pregnancy. These important fats, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are important for the neurological and early visual development of the newborn, and they also provide significant health advantages to the mother. Here’s why adding omega-3s to a pregnant woman’s diet is essential:
1. Development of the Baby’s Brain and Eyes
“Omega-3 fatty acids, especially DHA, are integral components of the brain and retina. DHA accounts for up to 40% of the polyunsaturated fatty acids in your brain and 60% in the retina of your eyes, making it crucial for the neural and visual development of the baby. Studies have shown that infants born to mothers with higher intakes of omega-3s have better cognitive and visual outcomes,” said Dr Rajiv Chaudhary, MBBS, MD, VMMC, New Delhi.
Also read: 40% Of Cancer Cases In India Caused By Obesity, Reveals Study: Here’s How The Two Are Linked
2. Reduction in Preterm Birth Risk
According to Dr Chaudhary, adequate intake of omega-3 fatty acids, particularly DHA and EPA, can reduce the risk of premature birth. Omega-3s have properties that may help extend the duration of pregnancy by influencing the production of prostaglandins, which play a role in the initiation of labor. Research suggests that pregnant women who consume sufficient omega-3s are less likely to give birth before 37 weeks of gestation.
3. Supports Foetal Growth
“Omega-3 fatty acids contribute to the fetal growth and development. They are vital for developing the placenta, which supports the baby as it grows. Omega-3s are also linked to a healthy birth weight, which is crucial for the newborn's overall health and development,” Dr Rajiv Chaudhary said.
4. Decreases Risk of Perinatal Depression
Omega-3 fatty acids can influence mood and mental health. Low levels of omega-3 fatty acids have been associated with an increased risk of perinatal depression. Adding omega-3s to the diet during pregnancy can help improve mood and reduce the risk of depressive symptoms during and after pregnancy.
5. Improved Immune System and Reduced Inflammation
Omega-3 fatty acids play a role in regulating the body's inflammatory response and enhancing immune function. This is particularly beneficial during pregnancy, a time when a woman’s immune system is naturally suppressed. Adequate omega-3 intake can help ensure the immune system functions effectively without overreacting.
Also read: Debinna Bonnerjee Flaunts Post-Partum Curves; Physiological Changes in Pregnancy
Sources of Omega-3s
- Omega-3 fatty acids can be found in various dietary sources:
- Fish: Fatty fish like salmon, mackerel, and sardines are excellent sources of DHA and EPA.
- Algae: Vegetarian sources of DHA are available from algae, which can be a good option for those who do not eat fish.
- Flaxseeds and Chia Seeds: These contain ALA (alpha-linolenic acid), which the body can partially convert to EPA and DHA.
- Supplements: Fish oil or algae-based supplements can also help meet the recommended intake of omega-3s.
For pregnant women, consuming adequate amounts of omega-3 fatty acids is crucial for the health and development of their baby, as well as their own well-being. Health professionals typically recommend that pregnant women ensure their diet includes plenty of omega-3-rich foods or supplements after consulting with their healthcare provider to determine the most appropriate and safe intake levels.