Omega-3 fatty acids are essential nutrients that you obtain from your diet. There are many health benefits of omega-3 that we will discuss throughout this guide. Adequate consumption of omega-3 is particularly important for pregnant women as it aids the retina and fetal brain development.
So, how do you get more omega-3 into your diet? And what exactly are the benefits? This guide will tell you everything you need to know. From taking prenatal omega-3 supplements to varying your diet – here is what you can do.
Vary Your Diet
Omega-3 fatty acids are found naturally in some foods. Therefore, if you want to increase your omega-3 intake, you should vary your diet to include a range of these foods such as fish, seafood, nuts, seeds and plant oils. Fish like mackerel, salmon and tuna are particularly high in omega-3. However, pregnant women should be cautious with fish. Research shows that pregnant women should limit themselves to 2-3 servings of fish per week as it could harm the baby’s nervous system.
It’s pretty easy to get good foods that contain plenty of omega-3 into your diet in general, however. Whether you eat a little more salmon or you even learn how to make some Maryland Crab Cakes and add those as a side, you’ll find that you can actually get this goodness into your diet in a lot of ways. So there is not much excuse for not having this kind of omega-3 source in your diet at all, especially when the foods that contain it are often so delicious.
Luckily, you can also gain omega-3 through other foods like flaxseeds and chia seeds. You can also try cooking with plant oils such as soybean oil and canola oil. It is important to note that omega-3 fatty acids can also be added to fortified foods like eggs, milk and yogurt. Always read the label of these products before buying them to ensure they contain the omega-3 you and your baby need.
Take A Prenatal Omega-3 Supplement
Nausea and sickness are often common symptoms associated with pregnancy. This can make the process of varying your diet quite tricky for some mums out there. Foods like fish may suddenly make your stomach turn. If that is the case, a prenatal multivitamin with omega-3 in it could be an ideal solution.
If you are struggling to keep food down but are worried about getting enough omega-3 in your diet, consider taking a prenatal omega-3 supplement like this one from Needed. Their omega-3 powder is a nourishing formula that absorbs into the body and can be taken as a smoothie. You and your baby get the nutrients you deserve, and you no longer have to worry that you are not getting enough omega-3 into your diet.
Omega-3 Health Benefits
So, we have discussed how we can incorporate more omega-3 into our diets. However, why should we actively try and do this? What health benefits does omega-3 offer? We’ve included a list of some of the common benefits below. Let’s explore them in more detail to find out how they can support us throughout pregnancy.
Aids Heart Health
Omega-3s are essential nutrients for your heart. They aid your heart health in many ways. They can reduce the amount of fat in your blood (called triglycerides), lowering your risk of severe health conditions like heart disease. The reduction of triglycerides can also prevent you from developing arrhythmias (irregular heartbeat). This can lead to sudden complications like a stroke.
Strokes and heart attacks continue to be leading causes of death worldwide. In the US alone, one person dies every 36 seconds from cardiovascular disease. Consuming a variety of omega-3s can help lower your risk. Omega-3s can also lower high blood pressure and protect your arteries from plaque which could lead to severe medical issues in the future.
Promotes Brain Health During Pregnancy
One of the reasons pregnant women should consume omega-3 is that it aids brain growth and development in infants. This is because our brains use omega-3 fatty acids to build nerve cells in the brain. These nerve cells help our memory and enable us to learn. It is a nutrient that has also been known to ward off diseases like Alzheimer’s.
Some research has also suggested that pregnant women who get enough omega-3 offer several additional benefits to their children. Your child can experience higher intelligence, and it can even decrease their risk of developmental delay and conditions like ADHD. Take a look at some of the reasons why omega-3 is important for children by conducting some online research to help strengthen your understanding.
May Improve Bone And Joint Health
During pregnancy, your body goes through a lot of changes. As your baby develops, more pressure is put onto your joints and bones to support the added weight of your child. To ensure that you have the strength needed to carry your baby, you need to improve your bone and joint health, and this is something that omega-3 can help with.
Omega-3s can positively affect your bone health by making them stronger. This is because they increase the amount of calcium in your bones. As well as making you stronger, it can also reduce your risk of medical conditions like arthritis and osteoporosis. Both of these conditions affect your bone structure. You can learn more about them by conducting some online research.
Can Help Fight Autoimmune Diseases
Type 1 and type 2 diabetes are two conditions that can cause some pregnancy complications. The disease develops when there is too much sugar in your blood. Failure to control the condition can lead to congenital disabilities and other serious health complications in women. Therefore, autoimmune diseases like these are certainly something you want to avoid or get under control to assist your baby’s development.
Omega-3 fatty acids can help your body fight against autoimmune diseases like diabetes. This is because some omega-3s have anti-inflammatory qualities. If you want to benefit from this, start making necessary changes to your lifestyle today. Seek inspiration from healthy omega-3 recipes online to help you increase your intake of this essential nutrient.
Summary
Omega-3 is an essential nutrient that we all need to assist healthy development. For pregnant women, it can support their child’s growth while offering other valuable benefits like a minimized risk of conditions like ADHD. Omega-3 can be found naturally in certain foods, like the ones listed in this helpful guide. It is important to remember that if you are struggling to consume these foods during your pregnancy, don’t hesitate to try a prenatal omega-3 supplement so you and your baby can get the nutrients you both deserve. Omega-3 offers many health benefits, and it should certainly become a staple nutrient in your everyday diet.
