Benefits of Omega 3 for Pregnant Women

Omega 3 is one of the important nutrients that are rich in benefits for pregnant women. This is because the content of EPA and DHA in omega 3 fatty acids has been shown to be beneficial for the development of the baby's brain, nervous system, and eyes in the womb. Babies who get adequate omega 3 intake also experience fairly rapid development, which is about two months earlier than babies who lack Omega 3 intake.

During pregnancy, mothers are advised to eat lots of nutritious foods. One of the important nutrients that is very beneficial for the mother and fetus is omega 3 fatty acids. Because these nutrients are very good for the development of the brain and eyes of the fetus. Mothers can meet the intake of omega 3 in the body from consuming fish or fish oil supplements. Come on, let's find out more about the good benefits of omega 3 for pregnant women.

Why is Omega 3 Important for Pregnant Women?

The content of EPA and DHA contained in omega 3 fatty acids is proven to be beneficial for the development of the baby's brain, nervous system and eyes in the womb. Research conducted at Laval University, Quebec found that mothers whose blood contains high levels of DHA have children with better sensory, cognitive, and motor skills.

The effect of DHA on children's intelligence was also revealed through a study published in the journal Child Development 2004. The study found that mothers with high levels of DHA had children with better attention levels.

This level of attention is related to the baby's intelligence early in life. Babies who get adequate Omega 3 intake also experience quite rapid development, which is about two months earlier than babies who lack Omega 3 intake. reaching 1-2 years, they have excellent visual learning abilities.

A doctor from the University of Guelph named Dr. Bruce Holub describes some of the benefits of Omega 3 for pregnant women, namely:

  • Reduces the risk of premature birth.
  • Reduce the risk of babies having allergies.
  • Reducing the risk of heart disease for both mother and baby.
  • Improve children's reading ability.
  • Reducing the risk of mothers being exposed to the baby blues, namely the turmoil of the mother's mental state after giving birth.

Mothers who continue to consume Omega 3 after giving birth can also help increase milk production.

The Best Time To Take Omega 3

Pregnant women should start consuming Omega 3 since pregnancy enters the third trimester, because at that time the baby's brain development occurs and the fetal brain weight increases rapidly to two and a half times than before. Continue consuming Omega 3 until the baby is two years old, because after birth, the baby's brain will still develop until the age of two.

Source of Omega 3

Compared to taking fish oil supplements, consuming fish directly will provide better omega 3 benefits for pregnant women. Mothers will also get other nutrients, such as protein, vitamins and minerals from eating fish directly. The types of fish and seafood that are recommended for pregnant women are salmon, mackerel, sardines, fresh tuna, anchovies, crab, shrimp, and trout.

However, avoid eating canned tuna that has run out of oil during processing. Pregnant women are also not recommended to eat fish in excessive amounts. Pregnant women are only recommended to eat two servings of fish in one week.

Fish meat consumed in the right amount will be an excellent source of nutrition for the health of the mother and fetus. In addition to fish, mothers can also get Omega 3 intake from various foods, such as eggs, milk, yogurt, cereals, and margarine.

Nutrients that must also be met during pregnancy

In addition to omega 3, mothers must also meet various important nutrients that are beneficial during pregnancy, including:

Folic acid

Folate is a B vitamin that can help prevent serious abnormalities in the brain and spinal cord of the womb. Mothers can get this important nutrient through several food sources, such as green vegetables, citrus fruits, to nuts.


Mothers and babies in the womb need calcium for strong bones and teeth. In addition, calcium can also help smooth the circulatory and nervous systems. Milk and its processed products are the best sources of calcium and are easily absorbed by the body. In addition, you can also get calcium intake through vegetables such as kale and broccoli.


Protein intake is needed because it is important for the growth of the baby during pregnancy. Mothers can get protein from various sources such as red meat, fish, eggs, to soybeans.


The body needs iron to make hemoglobin, the protein in red blood cells that carries oxygen to all tissues in the body. During pregnancy, the mother needs twice the iron intake. The reason is, the body needs iron so that it can also supply oxygen to the baby in the womb. If iron intake is not met properly, it can increase the risk of anemia during pregnancy. Mothers can meet iron intake through food sources such as chicken, beef, spinach, to beans.

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