Importance of Omega-3 During Pregnancy

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🧠 Importance of Omega-3 During Pregnancy

·         DHA (Docosahexaenoic Acid): Essential for the development of the fetal brain and retina. Adequate DHA intake is associated with improved cognitive function and visual acuity in infants.

·         EPA (Eicosapentaenoic Acid): Supports brain function and may reduce inflammation.

·         ALA (Alpha-Linolenic Acid): A plant-based Omega-3 that can be converted into DHA and EPA in the body.

Ensuring sufficient Omega-3 intake supports fetal brain development and maternal health.


🐟 Safe Fish Choices Rich in Omega-3

Opt for fish that are low in mercury and high in Omega-3:

1.    Salmon: Rich in DHA and EPA, supports brain and eye development.

2.    Sardines: Small size leads to lower mercury accumulation; high in Omega-3 and calcium.

3.    Herring: High in DHA, EPA, and vitamin D; supports brain and immune system development.

4.    Trout: Low in mercury, high in Omega-3 and protein, beneficial for fetal development.

5.    Flounder: Small size and low mercury content; provides Omega-3 and vitamins A and D.

These fish are excellent sources of Omega-3 and are considered safe for consumption during pregnancy.



⚠️ Fish to Avoid Due to High Mercury Content

High-mercury fish can adversely affect fetal development:

·         Shark

·         Swordfish

·         Large Tuna (especially bluefin)

·         King Mackerel

·         Tilefish

These fish accumulate significant mercury levels and should be avoided during pregnancy.



📋 Omega-3 Intake Guidelines for Pregnant Women

·         Recommended Intake: 200–300 mg of DHA daily.

·         Fish Consumption: 2–3 times per week, with each serving of 85–170g.

·         Preparation Methods: Opt for grilling, baking, or steaming to minimize added fats.

Incorporating a variety of low-mercury, Omega-3-rich fish into your diet can support fetal brain development and overall maternal health.



✅ Conclusion

Including Omega-3-rich, low-mercury fish in your diet during pregnancy is beneficial for fetal brain development and maternal health. Choose safe fish options like salmon, sardines, herring, trout, and flounder, and avoid high-mercury fish to ensure a healthy pregnancy.

 


💓※ This content is based on Korean dietary habits and experiences. Everyone's pregnancy is unique depending on body type, culture, and environment. Please use this article as a reference, and be sure to follow professional advice tailored to your own needs.💓


If you want to learn more about information, 

click on the 'Pregnancy' label on this blog.😆

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