On several occasions we have talked about how Omega-3 fatty acids are essential for the complete development and functioning of the human brain and the retina, and in the diet of the pregnant woman 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 developed the Omega-3 white paper. In it we find that the recommended daily intake of omega-3 polyunsaturated fatty acids is 2 grams a day for pregnant women during the first 6 months. The recommended amount becomes between 2.5 and 2.5 grams during the third trimester of pregnancy and lactation.
But, what are the foods rich in Omega-3?
- These fatty acids are found, above all, in the blue fish, within which there is a lot of variety: sardines, anchovies or anchovies, bonito, tuna, horse mackerel, palometa, salmon, mackerel, herring, conger, sea trout, mullet, swordfish or emperor, turbot ...
One of the biggest drawbacks is the price of some of these fish, although others such as sardines are quite affordable. In addition, there is the cheapest option to consume, combining them with the intake of fresh fish, tuna, anchovies, mackerel or the same canned sardines, because although they are canned They are also rich in Omega-3.
The same goes for 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 moreIt is advisable to eat other foods rich in omega-3 as an alternative to fish. Recall that, among these alternatives, there are foods as varied as:
- Dairy preparations (they cannot be called “milk”) enriched in omega-3.
- Eggs also enriched in omega-3
- Flax seeds (which also help prevent constipation).
- Hemp seeds
- Nuts (also rich in vitamin E and copper).
- Pumpkin seeds or pipes.
- Cookies or cereals enriched with omega-3.
So, with all this variety, there are no excuses for not taking care of yourself a little more, and always remembering that we have to continue a rich, varied diet and to provide us with all the essential nutrients for our well-being and the development of the baby.
