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The benefits of omega 3 during pregnancy
Do you know the “good fats”? Linoleic acid and alpha-linolenic acid are special omega 6 and omega 3 fatty acids because the human body cannot synthesize them. They must therefore be provided by food, both adults and children, and are often described as “good” fats because their consumption helps prevent cardiovascular disease. From these essential fatty acids, the body is able to produce a whole series of omega 3 (DHA) and omega 6 (arachidonic acid) derivatives, some of which are necessary for the growth of children and their proper development. neurological. They are also found in large quantities in the brain and retina.
To read: Omega 3s to limit postpartum depression
Foods rich in omega 3 and omega 6
The precursor fatty acids of omega 3 are rather found in vegetable oils such as rapeseed, nuts or oil mixtures. DHA, an omega 3 derivative, is found in oily fish and fish oils. The precursors of omega 6 are mainly contained in vegetable oils such as sunflower and corn. Arachidonic acid, an omega 6 derivative, is found in egg yolks and meat.
Omega 3: dietary recommendations for pregnant women
In France, eating habits have changed considerably. There is a significant increase in total fat consumption. Thanks to information campaigns, the consumption of polyunsaturated fats, mainly omega 6, has increased with a view to preventing cardiovascular disease. This is why, today, pregnant or breastfeeding women are generally not deficient in omega 6. On the other hand, many do not consume enough omega 3, and this concerns both the precursor found in vegetable oils and the derivative present in fish oils.
To have sufficient levels of omega 3 and DHA, it is recommended to eat two servings of fish per week, including at least one fatty fish (salmon, sardines, tuna, etc.). All this while keeping a balanced diet and varying the oils. It is also advisable to increase your intake of omega 3 even before conception.
Namely : A severe deficiency in omega 3 and omega 6 can alter the normal development of the baby’s brain and affect his vision. However, if we restore the recommended food intake early, it is quite possible to prevent these abnormalities.
Precautions to take
Omega 3s are essential during pregnancy. Corn however beware of some fish. Some species indeed contain a higher mercury concentration (tuna, shark, swordfish, marlin), dangerous for the baby. The Health Security Agency (ANSES) recommends that pregnant women avoid consuming the fish most contaminated by this substance as a precaution: sharks, lampreys, swordfish, marlins (similar to swordfish) and sikis (variety of shark).
No problem, however, with salmon, trout, herring or mackerel. By the way, forget about raw fish. These are strongly discouraged during pregnancy because they may contain a bacteria (listeria) which causes listeriosis. This disease is potentially serious during pregnancy.
When to consider omega 3 supplementation?
It is sometimes impossible to know if the mother-to-be’s diet is balanced, or difficult to change her eating habits. The option of omega 3 supplementation can then be interesting. To ensure its growth, the fetus actually needs to receive these omega 3s via the placenta. Supplementation may also be considered in nursing mothers. It seems important to follow nutritional recommendations between pregnancies, in order to replenish your DHA stock for an upcoming baby.
And after the birth? How to provide sufficient levels of omega 3 and omega 6 to infants? Breast milk naturally contains omega 3 and omega 6 specific and essential for the growth of the child, both precursors and fatty acid derivatives. Babies need to have these derivatives directly already formed to ensure the needs necessary for their rapid growth. Progress has also been made in the formulation of infant milks, since some also contain these derivatives. |