By Nicola Conville
Omega-3s are a type of polyunsaturated fatty acid found in fish, game, seeds and green leafy vegetables. They are often referred to as “essential fatty acids” as your body cannot produce them and they need to be obtained through certain foods. NutrItIonally important omega-3 fatty acids include linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Why are omega-3s important?
Omega-3s, and in particular DHA, are vital for the development of the brain, eyes and central nervous system of your growing baby. Babies are unable to produce their own DHA so they need to obtain the nutrient through the placenta in vitro and in breast milk after birth.
If your diet is lacking in sufficient omega-3 fatty acids during pregnancy, your baby will draw them from your body instead, which may leave you feeling depleted and at risk of post natal depression. Omega-3s are essential for your body too, as they help promote a healthy heart and strong cognitive function as well as boosting your own eye health.
What about mercury levels in fish?
One of the best natural sources of omega-3s is fish. However, one thing you need to be aware of is the mercury levels in the fish you consume. Developing foetuses are more vulnerable to the effects of mercury, which may cause developmental delays. As a general rule, the larger and further up the fish is on the food chain, the more mercury it contains. So, for example, shark (flake) will contain much higher levels of mercury than smaller fish such as sardines.
Sources of omega-3s:
- Some sources of Omega-3 fatty acid are better than others, with higher levels of essential fatty acid and a richer range of vitamins and minerals to help boost your body during pregnancy.
- Good: fish oil supplements (made from the body of the fish, not the liver, e.g. cod liver oil), walnuts, flaxseed, rapeseed and linseed oils. Fortified foods containing omega-3s such as eggs, bread and juice.
- Better: fresh fish such as catfish or orange roughy (limit to one serve a week of these and no other fish); or shark (flake), broadbill, swordfish and marlin (limit to one serve a fortnight of these, and no other fish).
- Best: anchovies, herring, kippers, mackerel, salmon, sardines, trout and fresh tuna.
This article was written for birth by Nicola Conville.
Read more about Pregnancy Superfoods
Last revised: Monday, 6 February 2012
This article contains general information only and is not intended to replace advice from a qualified health professional.