Pregnant Diet: Sources of Omega-3 Fats

Prenatal DHA is Important for Fetal Brain Development

Nov 7, 2009

Many women are deficient in good fats that prevent preterm labor and are the basis for healthy nerves and immune systems in newborns. Choose from these sources.

According to the International Journal for Developing Neuroscience, "Inadequate maternal intake of Omega-3 fatty acids causes adverse neurodevelopmental outcome in the progeny." Docosahexaenoic acid (DHA) is a derivative of Omega-3 fats. Deficiency of DHA during pregnancy is now implicated in emotional, learning and immune system disorders.

Most Western diets are heavy in Omega-6 oils. Ideally, the ratio of Omega-6 fats to Omega-3 fats should be equal, or 1:1. On average, most women consume a ratio of 20:1, or one twentieth the amount of Omega-3 fatty acids necessary for optimum nutrition. It is necessary to lower the amount of Omega-6 fats, including vegetable oils in cookies, chips, and crackers, and to increase intake of Omega-3 fats to achieve a healthy ratio.

The Problem with Fish During Pregnancy

Mercury pollution has poisoned many good sources of Omega-3 fatty acids, mainly fish. The U.S. Food and Drug Administration and the Environmental Protection Agency both admit that "nearly all fish and shellfish contain traces of mercury" and that "some fish and shellfish contain higher levels that may harm an unborn baby or young child's developing nervous system." This is enough to cause many pregnant women to avoid fish altogether, not just shark, swordfish, king mackeral and tilefish as suggested by these agencies, along with their guidelines to limit other dietary fish to two meals a week of "low" mercury fish.

If taking fish oil supplements, be sure they are labeled "hexane and mercury free." High quality krill oil, which is collected from tiny crustaceans in deep clean Antarctic waters, is a good choice because it has a higher antioxidant content than other fish oils.

Grass fed, organically raised beef is a good animal source of Omega-3 fatty oils. Commercially raised meat is grain fed and the use of hormones and antibiotics are concerns. Likewise, high quality free range, organic-fed and Omega-3 enhanced eggs are healthy and safe for pregnant women.

Plant Sources of Omega-3 Fats

The alpha-Linolenic acid (ALA) in plant-based good fats is converted to DHA through digestion. Flax seeds and hemp seeds are very high in Omega-3 fatty acids; a tablespoon of seeds contains 2.2 grams of the good oils. Supplement forms of cold pressed flax or hemp oil, kept refrigerated in dark bottles, provides a concentrated 8.5 grams per tablespoon, while a serving of walnuts supplies less than one gram. Chia seeds are another vegetable source of Omega-3 fats.

All oils are perishable and should be stored airtight and protected from light to prevent the formation of free radicals from oxygenation. Antioxidants such as vitamins C, E, and A are important for the protection of cells against free radicals. Prenatal vitamins typically contain antioxidants but do not contain DHA.

A dietary balance of Omega-6 to Omega-3 fats is important to good health during pregnancy. Getting enough Omega-3 fatty acids can be challenging, but there are many plant and animal sources to choose from, including supplements.

Sinha, R.A. et. al., "Role of Omega 3 Fatty Acids in the Developing Brain," International Journal for Developing Neuroscience, June, 2009 (27)4.

U.S. Food and Drug Administration, "What You Need to Know about Mercury in Fish and Shellfish," March 2004, www.fda.gov

University of Maryland Medical Center, http://www.umm.edu/altmed/articles/alpha-linolenic-000284.htm

The copyright of the article Pregnant Diet: Sources of Omega-3 Fats in Prenatal Health is owned by Mary Earhart. Permission to republish Pregnant Diet: Sources of Omega-3 Fats in print or online must be granted by the author in writing.