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I heard that I should get more Omega-3 fatty acids in my diet during pregnancy. What are the foods that are high in omega 3 fatty acid?

Careline

Arora Valley answered:

Omega-3 is an essential fatty acids as our body cannot produce them. Hence, it is vital for an expectant mum to get these fatty acids from her daily diet. Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) are three most nutritionally vital Omega-3 fatty acids. Research has confirmed that adding DHA and EPA to the diet of pregnant women has a positive effect on brain and eye development of the baby and it may reduce the risk of allergies in babies, helps to prevent pre-term labour and delivery and lower the risk of pre-eclampsia. An expectant mother is recommended to have an intake of at least 200-300 milligrams of Omega-3 daily especially during the last trimester. <br/> Best food sources of DHA are fatty deep-sea fish like tuna; salmon; mackarel; sardines- but intake should be limited to 2 servings a week. Other sources include cauliflower, cabbage, tofu, walnuts and vegetable oils, like canola and olive oil. Foods fortified with DHA like orange juice, milk and eggs. If you don't get enough DHA from food, try taking supplement like prenatal vitamins but talk to your health care provider before you take any vitamins or supplements to make sure they’re safe for you during pregnancy.

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Gurpeet Kaur Bajaj answered:

You hv probably heard that eating healthy means cutting down on fats. Yes its best to limit the donuts and cheeseburgers and fries. But not all fats are bad for u . Some can help your brain & heart work and some can help your baby develop in the womb. If you are pregnant or breast feeding, you need 200milligram of DHA each day . Here's how you get the right amount of DHA and other omega -3 fatty acids: From food: 1.Fish, including salmon, herring, sardines and fresh water trout. You can eat upto 12 ounces per week. You can eat upto 6 ounces per week of albacore (white) tuna. 2. Nuts :walnuts & almonds (for almonds - soak afew about 5 to 7 almonds in water overnight & in the morning peel the skin & hv it in yr breakfast ) in this way we cut down the heaty ness of the almonds. 3.Vegetable oils like - canola oil , soyabean and olive oil 4.Foods which hv DHA added to them like orange juice, milk,and eggs. look for the word "Fortified: on the pachage. From a supplement: If you don't get enough DHA from food, take supplements that contain atleast 200 miligams of DHA each day.Many prenatal vitamins include DHA. Don't worry so much sit back & enjoy this lovly moments & think good , eat healthy & stay happy ..... yr baby will be healthy & cute . SO JUST CHILL.

Specialists

Tony Tan answered:

Omega-3 fatty acids are found in retina (back lining of the eye balls) and the brain. It has been postulated that omega-3 fatty acids may improve the intelligence or vision of the fetus. Foods rich in omega-3 fatty acids include fish (salmon, sardines, herring, mackeral, anchovies), fish oil, plants (flaxseed, kiwifruit), eggs and meats (beef, kangaroo meat)

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Angela answered:

Yes, Omega 3 fatty acids is important. You can eat fishes like mackerel, tuna, sardines and especially salmon. I heard that swordfish is best not to take as it has higher level of mercury, which is not good for pregnant women. I'm sure your gynae would also prescribe Omega 3 fatty acids from supplements like fish oil capsules for you as part of your healthy diet.

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Jovial Tan Lizhen answered:

Ya, fish has the most omega in it. U can also get fish oil jelly capsules from ur gynae. Its good for Both mum and Baby. :)

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Evonne Soh answered:

Hmm, to be precise, not all sort of Mackerel and Tuna should be consumed. Based on what I read, we should avoid Mackerel (king) and Tuna ( bigeye, Ahi) because they are high in mercury, but Mackeral ( Spanish, Gulf) , Tuna (canned, white albacore) and Tuna (Yellowfin) is fine. http://americanpregnancy.org/pregnancyhealth/fishmercury.htm

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Lynette Ong Jun Yi answered:

Omega-3s play an important role in the development and function of a baby's eyes and brain. Salmon, sardine, threadfin, fresh water trout or herring are good fishes to take. Do avoid taking shark, stingray and too much of tuna. Milk, yoghurt, bread, juice, walnuts and flaxseed oil are other sources of food that you can take. Of course, your gynae will also prescribe fish oil supplements for you as well.

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April Lim Peirong answered:

Besides taking fish, you may want to consider taking supplements. I am currently still taking Green Life's Mega DHA pills (High Potency Fish Oil) though my girl is already 8 months old. Mega DHA is the premier fish oil source of DHA which contains an essential fatty acid for healthy mental and visual function. DHA also helps with proper eye and brain development within infants before and after birth. And it also plays a role in boosting breast milk. Mega DHA provides more DHA than other fish oils.

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Ruth Tan Kheng Ling answered:

Just to share that while looking for an Omega-3 supplement to add on to my daily diet, a pharmacist recommended to go for one that has higher DHA compared to EPA.

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Alan2 answered:

Sardines, salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids. Salmon is my preferred choice!

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