The benefits of Omega-3 fatty acids during pregnancy

BENEFITS OF Omega-3 fats in general have been well established. The role of these essential fats, which can only be provided through diet, during pre-conception and pregnancy has been found to be critical.

Exact requirements for these during pregnancy have not been established, but it is believed that they exceed that of a nonpregnant women. Omega-3 fatty acids are critical for fetal neurodevelopment and may also play an important role in the timing of gestation, birth weight, improve infant cognitive and visual performance.

Studies also show that most pregnant women do not get enough Omega-3 fatty acids due to inadequate amounts in diet and lack of awareness. This may also be because of concerns around conventionally known rich sources of Omega-3 fats including fish, flaxseeds etc during pregnancy. Many women are unable to consume fish during pregnancy, owing to food aversions.

In order to achieve desired levels, it is recommended to boost the diet with Omega-3 fatty acid sources, both through vegetarian foods and fish. Reduce vegetable oils such as sunflower, safflower and corn oil. Use mustard oil, canola oil, soybean oil and rice bran oil for cooking. Supplement with flaxseed oil or flaxseed oil capsule or fish oil capsule is advisable.

A supplement of fish oil containing about 350 mg EPA (eicosapentaenoic acid) and 300 mg DHA (docosahexaenoic acid), should help meet increased requirements. Mercury poisoning and toxicity through fish allows recommendations to be no more than two servings of low mercury fish/week during pregnancy. Flaxseeds supplementation due to estrogen-like action is contra-indicated during pregnancy.

Flaxseed oil of high quality should be taken with food as it enhances absorption by the body. It tends to get rancid, so always keep it refrigerated. This nutty and buttery flavoured oil can be added to salads or sprinkled on food, but do not cook it as it will lose its important nutrients. Discard if it has a rancid taste.

Be careful when buying and using fish oil supplements: Fish oil is available in health food stores as softgel capsules.

Look for a high quality brand, which ensures that the product meets standards for strength and purity. The two most potent forms of Omega-3 are eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Avoid buying fish oil supplements in bulk, because they can go rancid. Also, store these in refrigerator to maximise their shelf life.

Cod liver oil is not a replacement for Omega-3 supplements and is best taken under medical supervision.

Author is a clinical nutritionist and founder of www.theweightmonitor.com and Whole Foods India