Pregnant-Safe Sources of Omega-3 Fats

    Omega-3 fatty acids are essential fats meaning that individuals need to consume them in their diet due to the body not being able to make them. When pregnant essential fats are even more crucial. Alpha-linolenic acid (ALA) and linoleic acid can only be taken in from one's diet. Both of them help make eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are two other types of fatty acids that have been shown in studies to have several benefits to moms-to-be and the babies they are carrying.

    The richest food source of EPA and DHA is fish. The 2020-2025 Dietary Guidelines for Americans recommends that women who are breastfeeding or who are pregnant consume at least 8 and up to 12 ounces per week of seafood that is rich in DHA and low in mercury. They have found that the amount has been associated with improved infant health outcomes. However, too much mercury in the body while pregnant can harm the baby’s developing brain and nervous system but 8 and up to 12 ounces of rich DHA seafood helps the infant. 

Benefits vs. Risk

    Seafood is a good source of protein providing different types of vitamins and minerals and is low in saturated fat all describing a healthful food. Omega-3s can potentially improve brain and vision development in the baby.

What’s a Pregnant Woman to Do?

    The U.S. Food and Drug Administration and Environmental Protection Agency have released a chart giving advice about eating fish to better understand the different seafood choices for women and parents. They recommend that those who are pregnant, breastfeeding, or of childbearing age consume 2-3 servings of fish per week from the best choices of seafood list. The list includes seafood such as salmon, cod, sardines, and catfish. Choices such as shark and swordfish should be avoided due to their containing high levels of mercury. Pregnant women who are vegetarians should choose DHA-fortified foods such as eggs from hens that are fed DHA-rich microalgae. DHA is important to receive while pregnant due to it improving infant brain and vision development. A microalgae-derived DHA supplement can also be taken but for more information about supplement use, you should consult your doctor.

Source: https://www.eatright.org/health/pregnancy/what-to-eat-when-expecting/pregnant-safe-sources-of-omega-3-fats