Omega 3

Omega 3 Essential Fatty Acids

Omega 3 Essential Fatty Acids are nutrients that currently are getting a lot of attention as important factors in heart, joint and mood health. Just as you need adequate nutrients such as calories, protein, calcium and iron during pregnancy and breastfeeding, it is also important to consider the need for this nutrient.  

Essential Fatty Acids (EFAs) are molecular components of oils and fats. Since the body cannot manufacture them, they are called “essential” because they must be taken in the diet.  EFAs are particularly important as the building blocks of the baby’s brain and eye tissue.  Additionally, EFAs are abundant in breast milk, which we know is the perfect food for babies, and supports the rapid brain growth of the first year of child’s life.

One of the families of Essential Fatty Acids called the Omega 3s can be a particular challenge to get in appropriate amounts during pregnancy and breastfeeding. The National Institute of Health recommends that pregnant and nursing women get 300mg a day of the specific Omega 3 EFA called Docosahexaenoic Acid (DHA). This can be achieved with 2 to 3 servings per week of a good food source.  Unfortunately, our typical American diet tends to be generally low in this nutrient.  Various types of oily fish are some of the best dietary sources of DHA, but concerns with mercury contamination limit the types and amounts of fish that pregnant and nursing women may consume.  Dietary preferences and vegetarian diet can further limit access to this nutrient.  Some of the best sources of DHA are Anchovies, Sardines, Herring, Salmon and Tuna.  Anchovies contain too much sodium to be considered a reasonable nutrition source.  Sardines and Herring are excellent choices as they are free from mercury contamination but are not widely used in our diets. Tuna should be limited to 6 ounces per week of LIGHT canned tuna.  Salmon is an excellent source but there has been some controversy about other contaminants in farm-raised Salmon making women reluctant to consume it.  Wild Salmon is the best choice but can be hard to find and expensive.  The next best dietary choice is eggs from hens raised on feeds that are enhanced with Omega 3 EFAs.  This results in a yolk that contains a significant amount of DHA.  They are clearly labeled and available in most grocery stores.  Omega 3 eggs cost more than regular eggs but are a valuable addition if more DHA is needed.  There are smaller amounts of the Omega 3 in shellfish, dark leafy greens and free-range meats, chicken and eggs.  For a woman whose dietary preferences do not include these sources, Omega 3 EFAs may be added to the diet by using Walnuts, Flax seed and Flax seed oil.  The Omegas 3s in these sources are susceptible to oxidation or spoilage so must be used properly with guidance to get the full nutritional benefit.  If you feel that your diet may be low in this nutrient, check with your Midwife or Physician for advice before using any supplement.

Nutrients are never taken in isolation and are part of complex interactions of all the foods you eat.  You can help your body use the EFAs that you do consume more effectively in several ways. These guidelines are not specific to pregnancy and breastfeeding and can be part of healthy lifestyle.  Use monosaturated oils such as Olive oil and Canola oil as your primary fats.  Aim for 7 to 9 servings of vegetables and fruit per day.  Limit saturated fat by choosing lean meats and low fat milk products.  Increase protein intake from peas, beans and nuts.  Especially, avoid Trans Fatty Acids found in margarine, vegetable shortening, commercial pastries, deep fried foods and most prepared snacks, mixes and convenience foods.  The words “partially hydrogenated” in the ingredients list indicate Trans fatty acids.

Omega 3 Essential Fatty Acid

• DHA Docosahexaenoic Acid
• National Institute of Health recommends 300mg per day in pregnancy
• 2 to 3 servings per week of a good food source 

Food Sources

• Salmon, Tuna (limit 6oz per week canned light tuna), Herring, Sardines 3-4 oz
• Omega 3 Eggs 1 to 2 eggs depending on amount of EFA per yolk
• Walnuts ¼ cup
• Flax seed 1 T ground fresh daily or Flax seed oil 1 T daily (fresh, refrigerated)

 

     Smaller amounts are found in:

• Shellfish
• Free range meats, chicken and eggs
• Dark leafy greens
• Canola oil

 

Supplements

if not obtained through the diet

“Neuromins” DHA is a pharmaceutical grade, vegetarian, algae based product from Martek.  Martek makes this product available to other companies.

• Natures Way DHA Neuromins
  100mg. Take 2 capsules per day
• Source Naturals DHA Neuromins
   200mg. Take 1 capsule per day
• Source Naturals Mothers Choice Soluble DHA
  ½ tsp = 200mg one serving per day.  Mix with food or beverage
  (Avoid the gelatin capsule)

Online sources:

VitamineShoppe.com
Drugstore.com
Nutracuetical.com
Naturesway.com
Natrol.com
iHerb.com