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Dear Childbirth Educator:
Lately I am hearing so much about fatty acids and how important they are in the development of a baby, both in the uterus and while being breast fed. I just found out I am pregnant. I’d like to know why they are so important and what I should be taking to ensure my growing fetus is getting everything it needs.
Lorraine Wells
Wilmington, DE
Dear Lorraine:
Great question! Omega-3 fatty acids, aka polyunsaturated fatty acids or PUFAS, are important for fetal/newborn development. They will be given to you to take during your pregnancy and you will continue to take them while you are breast feeding. If you are formula feeding, today’s formulas have DHA and AHA in them.
There are several common Omega-3 fatty acids needed by the body. Long-chain versions of them, like DHA and EPA, are critical for fetal brain and organ development. These fatty acids also ensure the elasticity of the cell wall membranes of the human eye, brain and sperm cells. Large amounts have been of DHA have been traced being transferred from the mother through the placenta to the fetus in the third trimester, having important roles in retinal and brain function.
Direct DHA Food Sources include:
- Lake Trout
- Salmon
- Herring
- Mackerel
- Swordfish
- DHA-enriched Eggs
- Seaweed
Unfortunately, mackerel and swordfish are high in mercury and are not recommended for consumption during pregnancy or while breast feeding.
Indirect Sources of DHA in Breast feeding include:
- Milled flaxseed
- Flax Seed Oil
- Soy Oil
- Soybeans
- Walnuts
- Canola Oil
If you are breast feeding, the more foods with Omega-3 fatty acids you eat, the more your baby will receive through your milk.
How much DHA should you be taking?
One group of researchers has suggested that pregnant and breast feeding women should take 300 mg a day.
If you don’t eat enough of foods high in DHA, check with your obstetrician about supplements.
Have a great pregnancy,
Leslye
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