Share Nutrition during pregnancy: foods rich in Omega-3
Eva Paris @paris_eva
On several occasions we have talked about how Omega-3 fatty acids are essential for a complete development and functioning of the human brain and the retina, and in the diet of pregnant women will bring these benefits to the baby in the last stage of pregnancy. This acid also decreases the risk of developing hypertension associated with pregnancy.
The Omega 3 Institute, an independent institution whose purpose is to coordinate scientific activities and research around food and health, has produced the Omega-3 White Paper . In it we found that the recommended daily intake of omega-3 polyunsaturated fatty acids is 2 grams per day for pregnant women during the first 6 months. The recommended amount becomes between 2 and 2.5 grams during the third trimester of pregnancy and breastfeeding.
But, what are foods rich in Omega-3 ?
- These fatty acids are found, above all, in blue fish, where there is a lot of variety: sardines, anchovies or anchovies, bonito, tuna, horse mackerel, salmon, mackerel, herring, conger, sea trout, red mullet, fish sword or emperor, turbot ...
One of the biggest drawbacks is the price of some of these fish, although others like the sardine are quite affordable. In addition, there is the most economical option to consume, combining them with the intake of fresh fish, tuna, anchovies, mackerel or the same canned sardines, because although they are preserved they are also rich in Omega-3.
The same happens with marinated, smoked or frozen fish, which does not lose these beneficial properties.
We also know that fish intake during pregnancy should be limited. Therefore, as we have already mentioned in Babies and more, it is advisable to eat other foods rich in omega-3 as an alternative to fish. Remember that, among these alternatives, there are foods as varied as:
- Milk preparations (can not be called "milk") enriched in omega-3.
- Eggs also enriched in omega-3
- Flax seeds (which also help prevent constipation).
- Hemp seeds
- Walnuts (also rich in vitamin E and copper).
- The seeds or pumpkin seeds.
- Cookies or cereals enriched with omega-3.
So, with all this variety, there are no excuses for not taking care a little more, and always remembering that we have to follow a rich, varied diet that provides all the essential nutrients for our wellbeing and the development of the baby.
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