Pregnancy
Why are long chain omega-3s beneficial?
Long chain omega-3s, in particular DHA, are important for the development of the brain, eyes and central nervous system of the growing baby. In high risk pregnancies, a higher intake of DHA has also been shown to reduce the risk of premature births (less than 34 weeks).
Long chain omega-3s are passed to the baby via the placenta during pregnancy and breast milk once the baby is born. The amount of omega-3s passed onto the baby is dependent on the mother’s dietary intake of these essential nutrients. The last trimester of pregnancy is the time when DHA accumulation into the growing baby’s brain and nervous system is at its greatest.
If dietary intake of long chain omega-3s during pregnancy is inadequate, which it often is in Australian women, omega-3 fatty acids are drawn from the mother's own body, leaving her depleted, which may increase the risk of post natal depression. More scientific research is needed to determine whether an increased intake of DHA leads to lower rates of postnatal depression.
Importantly, no adverse effects to the mother or baby have been found in providing high levels of DHA to women during pregnancy.
How much do you need?
The World Association of Perinatal Medicine Dietary Guidelines Working Group recommend pregnant women consume at least 200mg/day of omega-3 DHA or 2 oily fish meals per week.
Fish advice for pregnant and breastfeeding mums
Fish is a highly nutritious food and should be consumed at least 2-3 times a week for good health. Whilst fish is well known as a rich source of long chain omega-3s, it is also an excellent source of protein, minerals, vitamin B12, iodine, and it is low in saturated fat.
Many women tend to avoid fish during pregnancy as they have heard that some fish is high in mercury and therefore may risk the health of their unborn baby. For more information visit the NSW Food Authority website and the Food Standards Australia New Zealand site.
The good news is that there are many fish and seafood that are safe to consume when pregnant and breastfeeding, which are a good source of omega-3s, this includes:
| Rich sources of long chain omega-3s |
Oily fish (150g serve), including Atlantic salmon and trout, sardines, mackerel, canned salmon & canned tuna
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| Good Sources of long chain omega-3s |
White fish (150g serve) including silver perch, snapper, trevalla, whiting, anchovy, bream, mullet, garfish. Other seafood including all prawns, lobsters and bugs, squid and octopus. |
