Omega 3 in pregnancy for the baby's brain
What benefits does it have for the pregnant woman and her baby to take omega 3 during pregnancy? The function of omega 3 in pregnancy for the brain of the baby is that it is necessary for its formation and development. Omega 3 helps the formation of the baby's brain tissue. When these essential fatt
What benefits does it have for the pregnant woman and her baby to take omega 3 during pregnancy? The function of omega 3 in pregnancy for the brain of the baby is that it is necessary for its formation and development. Omega 3 helps the formation of the baby's brain tissue. When these essential fatty acids are ingested by the pregnant mother through her diet or through supplements, they cross the plantar barrier to reach the fetus and deposit in the brain and ocular tissue of the baby.
The nutritionist Marta Anguera, a professor at the Faculty of Health Sciences Blanquerna, at the Ramon Llull University in Barcelona, reveals in this interview with Guiainfantil.com all the secrets of omega 3 fatty acids in relation to Pregnancy and the development of the baby.
Omega 3 fatty acids in pregnancy
What does omega 3 contribute during pregnancy?
Omega 3 is an essential fatty acid, it is a type of fat that the human body can not manufacture, and for this reason we must ingest it every day through food.
Why is Omega 3 so important in the pregnancy stage?
During pregnancy, a fat intake of 30-35% of the total daily energy is recommended, just like the rest of the population, but what is really important are the essential fatty acids, linoleic acid (omega 6) that It requires between 3-4% of the energy of the diet and alpha-linolenic acid (omega 3) that is required between 1-0.5%.
Of these fatty acids their longer chain derivatives are obtained: arachidonic acid (omega 6) and eicosapentaenoic acid or EPA and docosahexanoic acid or DHA (both omega 3). These fatty acids are part of the membranes of cells, for this reason, we find them in tissues of the body, in addition some are involved in the control of blood clotting, the immune response, inflammatory processes, etc.
What are the benefits of omega 3 for women during pregnancy?
The special importance of DHA during pregnancy lies in the fact that this fatty acid, together with arachidonic acid, forms an important part of the brain tissue of the fetus. DHA during pregnancy, crosses the placental barrier to reach the fetus and also crosses the blood-brain barrier of the fetus, to be deposited among others in the brain and eye tissue.
What are the benefits of omega 3 for the baby during pregnancy?
Mothers who through their diet do not make a sufficient contribution of omega 3 DHA during pregnancy, the transfer to the fetus occurs equally at the expense of their deposits, but may not be enough in the end, which is when the demand for DHA it is higher because fetal growth and development are maximum. The fetus captures between 50-60 mg a day of omega 3 fatty acids during the last trimester of pregnancy.
In different studies it has been observed that the DHA levels of multiparous women (who have had several pregnancies followed) are lower compared to primiparous women. For this reason, once again it is important to eat a diet rich in omega 3 DHA or, failing that, take a supplement. Other studies have also found that a correct level of maternal DHA can be a protective factor against postpartum depression suffered by some women.
What foods with omega 3 are most beneficial during pregnancy?
Foods rich in omega 3 in order of concentration (from more omega 3 to less) are: fatty fish or colloquially called blue fish, walnuts, flax seeds and soy. In smaller proportion we also find it in other nuts, olive oil and some seaweeds. Fatty fish, unlike other foods, which are rich in alpha-linolenic acid, contains high doses of EPA and DHA directly, which is why it is recommended to take blue fish twice a week at least in pregnancy.
A controversial issue is the amount of heavy metals that currently contain some fish. In March 2011, the Secretary General of the Sea published a list of the species with the highest mercury content: swordfish, bluefin tuna, pike and various shark species. For this reason, pregnant women and children are recommended to consume fatty fish of lesser measure: sardines, mackerel, anchovy, salmon, anchovy, etc. Canned tuna can also be consumed with peace of mind since it is white tuna or light or bonito tuna.
When is it advisable to take supplements?
The Institute of Medicine of the USA (IOM) recommends an adequate intake for women of omega 3 polyunsaturated fatty acids of 1.4 grams per day and of omega 6 of 13 grams per day. It is recommended to take an omega 3 DHA supplement especially during the third trimester of pregnancy. If the mother does not usually consume fatty fish or has had other pregnancies, the omega 3 DHA supplement is recommended from the beginning of pregnancy. In healthy women, the recommendation in these cases could be around 500 mg a day of DHA.
How much omega 3 does a pregnant woman need?
According to theWorld Association of Perinatal Medicine Dietary Guidelines Working Group los, the nutritional objectives for pregnant women recommend taking 2 g of alpha-linolenic acid and a minimum of 200 mg of DHA per day.Is omega 3 indicated for the period of breastfeeding? Why?
Yes. During breastfeeding, the omega 3 DHA supplement must be maintained, because the required dose of this fatty acid will reach the newborn through breast milk. For mothers who do not opt for breastfeeding, milk formula is also currently enriched with essential fatty acids, omega 3 and omega 6.
Marisol Nuevo.
Editor of Guiainfantil.com
