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Omega-3 And Pregnancy

Omega-3 And Pregnancy

Why are Omega-3s particularly important during pregnancy? Learn more about why you need them and why supplementation may be key.**

Lifestyle insight
Reading time: 3 minutes

How does Omega-3 affect your pregnancy?

Whether it’s your first baby or your third, one thing doesn’t ever change—that’s wanting to be best prepared to deliver a happy and healthy baby. Pregnancy requires a lot from your body, especially proper nutrition at certain times to make sure you and your foetus have what you need to stay strong. One of the best ways to ensure this is by monitoring your nutrition and adding supplements when necessary. 
 

Omega-3 fatty acids

Omega-3 fatty acids are vital for your body and play an important role during pregnancy, for both you and your foetus.* Oily fish are your best source of docosahexaenoic acid (DHA), Omega-3 contributes to the development of the brain and eyes.
 

What about fish?

Without question, your best source of Omega-3s will come from oily fish. However, when choosing your fish, here are a couple of precautions to keep in mind.
 
  1. Choose low in mercury and high in Omega-3 fish
    • Such as salmon, anchovies, herring, sardines, trout and mackeral
  2. Avoid large, predatory fish
    • Such as swordfish, which may have higher amounts of mercury
  3. It matters how you cook fish
    • How you cook your fish can play a role in how much Omega-3 is in your fish. For example, fried fish may have less Omega-3 compared to grilled fish. The tinning process can also remove the level of Omega-3, such as in tinned tuna.

Are you getting enough fish?

If you don’t think you are getting an adequate amount of fish in your diet, Omega-3s can also be found in flaxseed, canola oils, walnuts, and through fish oil supplements. Learn more about sources of omega-3s and omega-6.
 

*DHA maternal intake contributes to normal development of the brain and eye of the foetus and breastfed infants. A daily intake of 200mg DHA is required in addition to the recommended daily intake of 250mg DHA & EPA for adults.
DHA contributes to maintenance of normal brain function. The beneficial effect is obtained with a daily intake of 250mg of DHA.

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