You have certainly already heard of Omega 3, these precious fatty acids of very good quality which protect our cardiovascular system. They are absolutely essential during pregnancy to ensure the proper development of your child. But what exactly are they used for and where to find them?

Alpha-linolenic acid is an Omega-3 fatty acid which, like Omega-6 fatty acids, is often referred to as “good fat” because its consumption helps prevent cardiovascular disease.

The benefits of Omega-3 in pregnant women are increasingly demonstrated. These lipids contribute to both the health of pregnant women and that of their babies:

• In mothers, a good Omega-3 status helps them maintain good morale throughout pregnancy and even after childbirth. Serious studies have shown that women who consume the most Omega-3 suffer less from the postpartum “baby blues”. In addition, a team from the University of Kansas identified that the daily consumption of an egg enriched in Omega-3 (hens fed on flax seeds) would increase the duration of pregnancy by 6 days on average. This is very interesting data to avoid premature births when the pregnancy is at risk.
• In babies: some Omega-3s are necessary for the growth of the fetus, they greatly participate in the development of retinal cells and are essential for its good neurological development. They are DHA and EPA. These Omega-3s also help the baby’s immune system, thus improving its resistance to disease.

Thus, to ensure its growth, the fetus needs to receive these Omega-3s via the placenta.

From the middle of the third week of pregnancy, the nervous system of the fetus is put in place. From there, the fetal brain develops at a rapid pace: several tens of billions of neuronal cells are produced in a few months. However, certain Omega-3 fatty acids, DHA, also called “cervonic” acid, constitute the brain membrane and are absolutely essential for the formation of neurons. They also participate in the transport of glucose in the brain.

Thereafter, during the last trimester of pregnancy, the baby’s brain growth is impressive: it increases 3 to 5 times. However, here again DHA plays a key role because it is the main brain fuel of the fetus.

At birth, a baby’s brain is made up of 60% lipids and weighs nearly 300 g. It will still develop very quickly during its first two years of life.

To meet the needs of the baby from the start of pregnancy, the ideal would be to start increasing its consumption of essential fatty acids as soon as the desire to conceive a child.

Omega-3s are special fatty acids, because the human body is not able to synthesize them. They must therefore be provided by food. During pregnancy, it is absolutely essential to ensure that you consume foods that are a source of Omega-3, regularly and sufficiently to ensure the baby’s good neurological development and visual maturation.

 In France, dietary habits regarding fatty acids have changed considerably thanks to information campaigns. The consumption of good quality fats has greatly increased in order to prevent cardiovascular disease. While Omega-6 deficiencies are rare, many women do not get enough Omega-3s.

However, to have sufficient levels of Omega-3 and DHA, it would suffice to eat two portions of fish per week, including at least one fatty fish (salmon, tuna, etc.), while keeping a balanced diet and varying the amounts. oils:

• The oils richest in Omega-3

Regarding oils, it is advisable to favor first cold pressed oils, rich in Omega-3. Perilla oil is the richest vegetable oil in Omega-3 in the world (65%), followed by Capeline oil (45%), Nigella oil (23%), hemp (20%), walnut oil (13%), rapeseed oil or canola oil (9%) and soybean oil (8%). Linseed oil for its part contains more than 50% Omega-3 but should be consumed in moderation by pregnant or breastfeeding women (but also by children and adolescents) because of its content of lignans which are phytoestrogens. .

recommendation: to bring the balance in essential fatty acids, Omega-3 / Omega-6, the ideal is to consume 2 tablespoons per day of a mixture of olive oil – oil rich in Omega-3 (see list above) .

Other foods, a valuable source of Omega 3

• Oily fish – prefer small fish to avoid the accumulation of mercury: small fish such as herring, mackerel, fresh sardines, trout, eel or anchovies, pollack, sole, cod, perch, mullet, sea bream or red mullet, hake, whiting, dab, etc. The most fatty fish are in fact the richest in Omega-3.
• Seafood: oysters (cooked) in particular
• Flaxseed-fed chicken eggs
• Nuts: nuts especially, but also almonds, hazelnuts, pistachios, cashews

recommendation: we recommend eating fish twice a week, including fatty fish. For fish, it is best to favor wild fish (sardines and mackerel for example) which are much richer in Omega-3 fatty acids.

As a reminder, raw fish, as presented in the form of sushi or ceviche, is strongly discouraged during pregnancy to avoid any risk of food poisoning and parasitosis.

However, if you are worried about not consuming enough Omega-3, you can talk to your doctor or pharmacist, so that he can direct you to a quality food supplement, based on fish oil.

Breakfast

• Hot drink: infusion, decaffeinated coffee or decaffeinated tea. (For classic versions of coffee and tea, it is better to take meals away)
• Wholemeal grain bread
• Cow, sheep or goat yogurt
• Fresh fruit juice or whole fruit
• 10 almonds

Lunch

• Corn salad with nuts
• Dressing containing 1 tbsp. at s. of a mixture of olive oil and oil rich in Omega-3 (perilla, camelina, nigella, hemp, walnuts, rapeseed, soybeans), optional: mustard)
• Herring fillet or sardines
• Leek fondue with sesame seeds
• Potatoes
• Seasonal fruit

Dinner

• Mixed salad: tomatoes, mushrooms, rice, 2 flaxseed-fed chicken eggs, marinated peppers, sundried tomatoes
• Dressing containing 1 tbsp. at s. of a mixture of olive oil and oil rich in Omega-3 (perilla, camellia, nigella, hemp, walnut, rapeseed, soybean), optional: mustard)
• Cow, sheep or goat yogurt with lemon
• Sorbet (2 scoops) or cup of seasonal fruit + crushed almonds

Note: in fat, foods rich in Omega-3