Food Sources to Get Omega-3 During Pregnancy

Consumption of various vitamins, minerals and other nutrients ensures that the fetus receives these essential dietary components for optimal growth and development. Similarly, omega-3 fatty acids, especially docosahexaenoic acid (DHA), are required for the development of a growing fetus's brain and eyes. Therefore, a healthy pregnancy diet becomes highly crucial for a pregnant woman.

Sources of Omega-3 Fats

During pregnancy, the demand for DHA and EPA increases due to the rapid development of the fetal brain and nervous system. The dietary goal for Omega-3 during pregnancy is 650 mg, which has to be attained in order to deliver a healthy baby. The pregnancy food sources of Omega-3 fatty acids are listed below:

• Walnuts represent a plant-based source of omega-3 fatty acids mostly ALA (Alpha- Linolenic Acid). Although it is relatively weaker than EPA (Eicosapentaenoic acid) and DHA, research has proved that eating walnuts during pregnancy contributes to better fetal brain formation.

• Studies have also shown that DHA supplementation during pregnancy can improve cognitive function and reduce the risk of preterm birth.

• Likewise, Chia seeds and flax seeds also contain high levels of ALA (Alpha- Linolenic Acid), which can be consumed by mixing into oatmeal, smoothies or baked foods.

• Fatty fish also provide essential EPA and DHA requirements. Examples of fish containing Omega 3 fatty acids include Salmon, Mackerel, Sardines, and Anchovies.

• Many brands now also manufacture eggs, yoghurt, milk and soy beverages fortified with omega-3s. Check the nutrition label and choose fortified food when possible. Having one serving a day helps meet the daily needs.

Preserve Your Child's Stem Cells After Birth

The food choices you make during pregnancy impact not just your health but also your baby's well-being. Ensure you get adequate omega-3s by including fatty fish, nuts, seeds, fortified foods and healthy oils in your weekly meal plans.

Cryoviva offers one of the best stem cell banking services and a free pregnancy calculator. Preserve your child's stem cells immediately after birth to secure your baby's future health needs. Contact our experts to learn about our services and the procedure for stem cell preservation.