What are omega-3 fatty acids and why are they important? How do you incorporate omega-3 rich food into your diet?
First, I’m going to delve into some details, and then I’ll show you how I got omega-3s into my daily diet while pregnant.
This Is Chemistry, ugh
The three most important omega-3 fatty acids for baby brain health are DHA, EPA and ALA:
- Docosahexaenoic Acid (DHA)
- DHA is found in algae, fatty fish, eggs, grass-fed meat and dairy (full fat).
- DHA is the most important of the three omega-3 classifications.
- It is crucial for proper neonatal development, so you want to consume foods rich in DHA prior to and during pregnancy.
- Eicosapentaenoic Acid (EPA)
- EPA is found in algae, fatty fish, grass-fed meat and dairy (full fat).
- EPA is known to reduce inflammation and symptoms of depression.
- Alpha-Linolenic Acid (ALA)
- ALA is found in plant foods: seeds, nuts, some vegetables, and nut and seed oils.
- Our bodies cannot use ALA. In order for ALA to be utilized, the body must first convert ALA into EPA and DHA. Some studies show this conversion is woefully inefficient, citing abysmal conversion rates that range from a paltry 0.5 percent to below a measly 5 percent. However, women convert at a higher rate than men and one study referenced by Nicholas Perricone, M.D. demonstrated women converted ALA to EPA at 25 percent and to DHA at 9 percent.
The term “omega” refers to its chemical structure. The number 3 of omega-3 refers to the location of the double bonds found in the carbon atom chain. Whatever that means.
I don’t have even a rudimentary understanding of chemistry. When I told my husband I never took a chemistry class, he asked how I managed to graduate from high school. His quip reminded me of a recurring nightmare (true story) where I need to return to high school to fulfill a requirement or my diploma will be revoked, as will my bachelor’s and master’s degrees. Maybe my nightmare is rooted in my ignorance of chemistry!
The Brain Craves Fats
By the way, eating omega-3 fats during pregnancy will not only make your baby smarter; it will also make you smarter. The brain craves fats. It requires fats. The omega-3 fatty acid DHA is found in the human brain and retina of the eye. Feed your brain the fats it needs. Omega-3 fats are brain food. Eat them for breakfast and your brain will immediately benefit. You will experience clarity of thought. You will recognize your brain is working better and is sharper. It’s noticeable.
Fat has gotten a bum rap. If I tell people I eat high-fat foods, my remark is met with uncomfortable laughter. Hanging in the air is this inaccurate notion that high-fat foods are unhealthy. People are so caught up in the deceit propagated by the hugely successful campaign (by the sugar industry) against fat, that the very word fat is now synonymous with detrimental globs of gunk. Not so! Do not be afraid of fat. Fat does not make you fat. Fat is good. Fat is necessary. And for a developing baby’s brain – maternal eating of healthy omega-3 fats is imperative.
As always, consult with your practitioner to align your healthy consumption of healthy fats with your individual needs.
My Approach
Sharing is caring, so I’m sharing my pregnancy approach to getting omega-3s from food.
- I ate eggs. I craved eggs. I believe my body was telling me to eat eggs because it needed the healthy omega-3s for baby brain building. I frequently had scrambled eggs for breakfast and egg salad sandwiches for lunch. Even during the first trimester when I felt nauseous, an egg salad sandwich helped to relieve my queasiness. IMPORTANT: Make sure the eggs are cooked completely to avoid the risk of Salmonella bacteria infection.
- I ate wild-caught Alaskan salmon from my favorite source, Vitalchoice.com. Yum. Salmon from my favorite source has a sweet, almost caramel flavor, at least to my palette. Every time I serve this salmon to guests I get the exact same reaction of how it doesn’t even taste like salmon, to which I sass this is how salmon is supposed to taste. The key is to avoid farmed salmon. Eat only wild-caught salmon.
- I added one to two tablespoons of flax seed oil to a small glass of juice every morning. I bought flax seed oil from the health food store’s refrigerator section.
- I ground up flax seeds and added them to oatmeal. Grind flax seeds or they will pass through you without imparting omega-3 benefits. I used a coffee grinder no longer used for grinding coffee, and I only ground enough for one serving, about one to two tablespoons. If you grind more than you will use, be sure to refrigerate the leftovers.
- I added chia seeds to oatmeal and smoothies.
- I snacked on walnuts and added them to oatmeal and salads.
- I drank whole milk and ate yogurt made with whole milk.
- I made a point of eating other omega-3 containing foods including avocado, berries, and spinach.
For a helpful list of omega-3 food sources, go to the post Omega-3s, Pregnant Mom, & Baby Brain Benefits.
I didn’t trust fish oil supplements, I was afraid of contaminants like mercury. The same goes for tuna. This was my approach. Your approach is yours to define, one that harmonizes with your hankerings and your healthcare provider’s recommendations.
There are safe supplements available. Be sure to research different brands to find the one that is best for you. Some omega-3 supplements are derived from algae and are appropriate for vegetarians. And there is such a thing as too much of a good thing – an outcome that is unlikely when you get your nutrients from food rather than supplements. But, supplements may be the right choice for you!
Another safety issue I need you to be aware of: if you are a fan of cod liver oil, discuss safe consumption with your doctor to avoid getting too much vitamin A, which can be toxic at high doses.
start small
It’s okay to start small by incorporating a few omega-3 food items into your diet each week.
Be sure to:
- eat a variety of omega-3 foods,
- acknowledge your efforts with self-praise,
- and applaud your mom-to-be determination.
By eating omega-3 foods, you are contributing enormously to the health and brain health of your in utero baby and your impressive pregnant self.
And your impressive pregnant self deserves to be praised and applauded.