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Daily consumption of omega 3 during pregnancy can provide several benefits for both the baby and the mother, as this nutrient favors the baby's brain and visual development, in addition to decreasing the risk of women developing depression during pregnancy and other complications. .
This is because omega 3 performs several functions in the body, such as oxygen transport, energy storage, regulation of blood pressure and the body's inflammatory and allergic response, in addition to acting in the coagulation process.
Some foods rich in this nutrient are salmon, tuna and sardines, however there are also supplements in capsules and even multivitamins for pregnancy that already includes omega 3 in its composition.
Main benefits
The main benefits of consuming omega 3 during pregnancy are:
- Reduce the risk of premature birth, as this nutrient helps to regulate prostaglandins, which are substances that have been associated with premature birth;
- Make the baby smarter, because this fatty acid is a fundamental element in the formation of the child's brain and nervous system, mainly from the second trimester of pregnancy and during the following years;
- Favor the baby's visual health, as this nutrient is accumulated in the retina, being essential for the good development of vision;
- Decrease the risk of asthma in the baby, being especially indicated for women who have this type of allergy in the family;
- Decrease the risk of pre-eclampsia, as it has anti-inflammatory properties that help to dilate blood vessels and improve circulation;
- Decrease the risk of postpartum depression, because mothers transfer large amounts of these essential fatty acids to the baby that are not produced by the body and need to be ingested in the diet. Low levels of omega 3 can increase the tendency to depression or brain malfunction.
To achieve all these benefits it is recommended to consume foods rich in omega 3 every day, but another possibility is to take the omega 3 capsules that can be indicated by the doctor or nutritionist. As the baby's brain continues to develop after birth, this care is also important during breastfeeding.
Check out these and other benefits of omega 3 in the following video:
When to take omega 3 supplement in pregnancy
The use of omega 3 supplements should be recommended by the doctor or nutritionist, however all pregnant women can benefit.
This supplement should be taken according to the professional guidance you have indicated, however, in general, 1 or 2 capsules of omega 3 can be used during pregnancy and lactation. In the case of being a multivitamin for pregnant women, in most cases the recommended dose is already indicated.
The maximum amount of omega 3 you can consume per day is 3g, it is important to take into account the amount of this nutrient present in the foods and supplements you consume.
Where to find omega 3 and how to consume
The best sources of omega 3 are fish from cold and deep water, such as trout, salmon and tuna. Other sources are linseed oil or its seeds, avocado and evening primrose oil, for example. Check out other examples of foods rich in omega 3.
Therefore, from the first trimester of pregnancy and throughout the breastfeeding period, the mother's diet should contain at least 300 mg of DHA in her daily diet, which corresponds to 2 tablespoons of flax oil per day or 200 grams of fish.
For babies who are not breastfed and just bottle-fed, it may be a good alternative to use milk formulas with EPA, DHA and ALA which are types of omegas 3.
Watch the following video and check out the fish that are rich in omega 3:
Diet rich in omega 3
The following table shows an example of a 3-day menu that the pregnant woman can follow to ensure that she consumes the recommended amount of omega 3:
| Day 1 | Day 2 | Day 3 |
Breakfast | 1 glass of orange juice + 1 pancake with chia seeds and ricotta cheese + 1 orange | 2 slices of bread with cheese, 2 slices of tomato and 2 slices of avocado + 1 tangerine | 1 cup of whole grain cereal with 1 cup of skimmed milk + 20 g of dried fruit + 1/2 banana cut into slices |
Morning snack | 1 packet of crackers with homemade guacamole | 1 jar of gelatin with 1 apple | 1 tangerine + 6 nuts |
Lunch dinner | Pasta with 1 piece of shredded salmon and olives + lettuce, tomato and cucumber salad seasoned with 1 spoon of flaxseed oil + 1 mango | 1 large wrap filled with tuna with tomato sauce, onion and peppers + green salad seasoned with 1 spoonful of flaxseed oil + 1 cup of strawberries | 2 roasted sardines accompanied with 2 tablespoons of rice and 2 tablespoons of beans + 1 coleslaw with carrots seasoned with 1 spoon of linseed oil + 2 slices of pineapple |
Afternoon snack | 1 cup of rolled oats with almond milk + 1 tablespoon of ground flaxseed | 200 mL of banana vitamin + 2 tablespoons of oats + 1 teaspoon of chia seeds | 1 yogurt with 1 teaspoon of flaxseed + 1/2 cup of fruit
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The amounts included in the menu vary according to age, gender, physical activity and if you have any associated disease or not, so the ideal is to seek guidance from a nutritionist so that a complete assessment can be carried out and a nutritional plan tailored to the needs your needs.