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Should I Take Omega-3 During Pregnancy?
A good diet during pregnancy requires a balanced diet that meets all these needs of your baby. Gynecology and Obstetrics Specialist Op. Dr. Alper Mumcu, Ome One of the nutrients your baby needs for both physical and mental development is fatty acids called Omega-3. Omega-3 is also necessary for your own health and well-being during pregnancy. ”
What is Omega-3?
Omega-3 substances in biochemistry polyunsaturated fatty acids building blocks. It is abundant in some nutrients, especially fish. They are also in the class of essential nutrients. In other words, they are not produced in the human body, yet they exist for physical and mental development. essential Because it is necessary to be taken by external nutrients.
Are there different types of omega-3s?
Yeah. Omega-3 is a general name given to a certain group of fatty acids. There are three main types of omega-3 fatty acids.
These 3 different species are thought to play a role in different tasks in the body.
- Eicosapentaenoic acid (EPA): EPA is mainly found in fish and fish oil.
- Docosahexanoic Acid (DHA): DHA is the most important fatty acid for body functions and is found mainly in fish.
- Alpha-Linolenic Acid (ALA): ALA is found mostly in dark green leafy vegetables and is first converted to EPA and then to DHA in the body.
Does Omega-3 Affect the Development of the Unborn Baby?
In the last 10 years, the importance of Omega-3 fatty acids in pregnancy for both the baby and the mother has been understood better. Made works Omega-3 fatty acids the unborn baby;
- Brain formation and its development,
- Visible development of retina,
- Development of nervous system
It played a significant role in the stages. In the long-term, babies of mothers receiving adequate amounts of omega-3 during pregnancy attention gathering abilities it is also suggested that mothers who do not receive Omega-3 have better vision development than infants.
In addition, it was found that infants of mothers who received Omega-3 showed less behavior problems breast with prostate cancer It is also suggested that the chances of getting caught are less.
In a study, the ability of 9 months old babies to solve problems was examined and it was shown that babies whose mothers received omega-3 during pregnancy were significantly more successful than those who did not. Omega-3 intake in the same study IQ level of infants or does not affect memory capabilities has been put forward.
What are the benefits from the mother's perspective?
Pregnancy poisoning called preeclampsiaIt is thought to reduce the risks of preterm labor and postpartum depression. When sufficient omega-3 is not taken during the pregnancy, the baby uses these substances from the mother's stores.
Since omega-3s are thought to be stored in the brain, in this case, a brain cell loss It can undergo. It is accepted that omega-3 fatty acids also help the baby to grow and gain weight, thus preventing low birth weight.
When should Omega-3 be started?
Ideally, you should take enough omega-3 for your own health throughout your life.
For the development of your baby, it is recommended to take at least 250 mg Omega-3 per day in the last 3 months. This period is the period in which 70% of the baby's brain development occurs. The nervous system also completes its development to a great extent in these recent periods.
What are Omega-3 Sources?
The richest nutrients in omega-3s fish are.
Among these, the most containing Omega-3;
- Tuna fish
The big ones among these fish mercury It is important to choose small fish because it is polluted by some chemical environmental factors. From the perspective of our country anchovy and sardine It stands out as very important and valuable nutrients.
Omega-3 fatty acids are found in some other nutrients besides fish.
- Dark green leafy vegetables such as spinach, kale
- Flax seeds
- Sunflower seeds
- Foods enriched with omega-3 eggs, bread, juice
and perhaps the most important of all Walnut.
Should I Take Omega-3 During Pregnancy?
Although nutrients are taken through Omega-3 your doctor may suggest you take fish oil tablets in the 2nd half of your pregnancy. It is important not to use products prepared from fish liver. These are high doses Vitamin A may cause negative effects on the baby.