Omegas in Pregnancy
Omega-3 fatty acids are essential nutrients that I have found out play a critical role in fetal development, especially during pregnancy. These fatty acids are crucial for the growth and development of the baby's brain and eyes, and they also provide a range of other health benefits. I have captured below three sources of omegas that I have incorporated into my pregnancy nutrition journey.
Grass-Fed Butter
Grass-fed butter is an excellent source of omega-3s. It is rich in conjugated linoleic acid (CLA), a type of omega-6 fatty acid that has been shown to have anti-inflammatory properties. Grass-fed butter also contains a good balance of omega-3 and omega-6 fatty acids. A spread of omega chains can be beneficial for baby’s development. Grass-fed butter also has a higher smoke point than some cooking oils, meaning it is much less likely to oxidise whilst cooking.
2. Walnuts
Walnuts are a plant-based source of omega-3s, making them an excellent option for vegetarians and vegans. They are also a good source of protein, fiber, and other essential nutrients. I eat a handful (about 20 grams) of walnuts every day along with macadamia nuts as part of a satiating daily snack.
3. Fish Oil
Fish oil is another excellent source of omega-3s, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are both essential for fetal brain and eye development. These fatty acids also provide a range of other health benefits, such as reducing inflammation and improving heart health. Make sure to introduce fish oil slowly into your diet if you have not taken it regularly before - I found that my sensitised stomach in the first trimester needed a slow increase in dosage across the weeks!
In conclusion, omega-3 fatty acids are super beneficial for fetal development during pregnancy. Incorporating grass-fed butter, fish oil, and walnuts into your diet can help ensure that you're getting enough of these essential nutrients. And overall, these three incorporations have worked fantastically for me. However, there are many ways to incorporate omegas into your diet and it is important to find the balance that is right for you. If you are unsure about all of your options, have a chat with your GP or prenatal care provider.