Getting enough omega-3s during pregnancy has been associated with numerous benefits for the child, including (22, 23, 24, 25, 26, 27):
- Higher intelligence.
- Better communication and social skills.
- Less behavioral problems.
- Decreased risk of developmental delay.
- Decreased risk of ADHD, autism and cerebral palsy.
– Science-Based Benefits of Omega 3’s
Omega 3’s help with blood clotting, build cell membranes within the brain, help to lower LDL (bad cholesterol) and they act as a natural anti-inflammatory.
Two crucial omega 3’s are EPA and DHA, and they are primarily found in the following fish:
- Anchovies
- Bluefish
- Herring
- Mackerel
- Salmon (wild has more omega-3s than farmed)
- Sardines
- Sturgeon
- Lake trout
- Tuna
*Farm-raised fish may have a higher level of contaminants, so choose the wild-fish option whenever possible (such as wild salmon or wild trout). Eating 1-2 servings a week (no more than 7-8 oz. total per week) is optimal.
The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats and n-3 fats). These are essential fats—the body can’t make them from scratch but must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.
What makes omega-3 fats special? They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function. Likely due to these effects, omega-3 fats have been shown to help prevent heart disease and stroke, may help control lupus, eczema, and rheumatoid arthritis, and may play protective roles in cancer and other conditions. – Harvard School of Public Health
ALA (alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources such as nuts, flaxseeds, and dark green leafy vegetables. Not only does your body need these fatty acids to function, but the body uses it in the production of energy.
Recipes for a delicious way to get your omega-3s:
Try Pan Roasted Salmon with Minty Snap Peas:
A commonly known superfood, acai berry fruit is actually richer in Omega 3′s than some types of fish per ounce (choose the raw, unprocessed version or the frozen. This fruit is also a great source of antioxidants known as anthocyanins that have been shown to prevent heart disease. Blueberries also contain these same antioxidants, but acai berries are the only berry to contain measurable amounts of Omega 3′s.