In pregnancy, quality nutrients are essential for the proper development of the baby. One of them is omega 3, which brings important benefits in pregnancy.
Omega 3 is an essential fatty acid, which means that the human body cannot make it from other substances. It has anti-inflammatory and antioxidant function and is also part of cell membranes, so in pregnancy it must be consumed regularly or supplemented to enjoy all its benefits.
The recommended daily intake of omega-3 polyunsaturated fatty acids is 2 grams a day for pregnant women during the first six months, an amount that increases to between 2 and 2.5 grams during the third trimester of pregnancy and lactation.
Among its benefits in pregnancy include:
- It improves the cognitive and neurological function In the baby: it favors brain development.
- Help vision and nervous system development of the developing baby.
- Reduces the risk of premature delivery: according to some studies, omega 3 fatty acid supplements extend pregnancy from 4 to 6 days reducing the risk of premature births among women with a history.
- Reduce the risk of preeclampsia: Because preeclampsia and hypertension during pregnancy are associated with vasoconstriction, it is believed that omega 3 fatty acids may help improve these conditions.
- Reduce colds in the baby: consuming omega 3 in pregnancy helps babies have fewer cold and illness symptoms in the first months of life.
- It decreases the possibility of suffering depression in pregnancy: It is considered a natural source for the treatment of moods, consuming them decreases the risk of suffering high levels of depressive symptoms in pregnancy.
Omega 3 is found mainly in blue fish (sardines, anchovies, anchovies, bonito, tuna, horse mackerel, dove, salmon, mackerel, herring, conger, sea trout, mullet, swordfish, turbot) and seafood (mussels, oysters, cockles).
While it is recommended to limit the consumption of fish and shellfish during pregnancy to a maximum of three weekly portions because a high mercury content in fish could harm the fetus, it is clear that essential acids are beneficial for the development of baby and to avoid complications in pregnancy.
Omega 3 can also be found in other foods such as milk, yogurts, cookies, cereals and eggs enriched with omega 3, nuts, almonds, flax seeds, hemp seeds and pumpkin seeds.
