Fatty Acids: How Essential Are They To Your Pregnancy?
Essential fatty acids are as essential as the name suggests. They are a must during pregnancy, for both the baby and the mother-to-be.
More popularly known as Omega-6 and Omega-3 fatty acids, they can be naturally consumed via a varied and balanced diet.
What are essential fatty acids good for?
Fatty acids are elements found in lipids, an important component of our living cells. They form part of the polyunsaturated fatty acids, also known as "good fats". We get them from food sources as our body cannot manufacture good fats on its own.
Omega-3 benefits:
- Helps develop your baby’s brain and eyes
- Helps lower the risk for premature delivery
The ratio between Omega-6 and Omega-3 fatty acids is important. Studies have shown that in first world countries, consumption is 10 to 20 times more Omega-6 than Omega-3. But remember that the ideal Omega 6:Omega 3 fatty acids ratio should only be around 5:1.
Essential Fatty Acids on your plate
Foods rich in Omega-3 fatty acids include:
- Canola oil, Fish oil
- Spinach
- Fresh fish (Milkfish or bangus, Tilapia, Catfish or hito, Salmon, Tuna) and fish eggs
Foods rich in Omega-6 fatty acids include:
- Eggs
- Butter
- Animal fats
You may have noticed that the Filipino diet is usually rich in animal fats. This means that our intake of Omega-6 is sufficient and sometimes even too high!
Tips on how to get a healthy ratio of essential fatty acids:
- To ensure a good Omega-6/Omega-3 balance, eat fatty fish once or twice a week, such as Milkfish or Tuna.
- Use canola oil for sautéed vegetable dishes.
- Vary the oils (canola, soybean, olive oils) to enjoy the benefits of each of them. Consume 2 tablespoons a day.
- If you don’t eat fish, it’s best to consult with your doctor. You may get a prescription for an Omega-3 food supplement (such as fish oil for pregnancy) if deemed necessary.
From the NESTLÉ Global Archive co-written with RND KATE PERALES
Related articles
Did you know?
Maternal nutrition during pregnancy can influence baby’s lifelong health
1 min to read
More Developments at WEEK 17
Now that you're 17 weeks pregnant, the weight of that little one down there increased to around 150 g! Follow more of your child's fetal development here.
2 mins to read
Top 11 Mommy-To-Be Tips
Napaka-exciting ngayong buntis ka. At tila hindi ka makapaghintay sa pagdating ni baby na magdadala ng sobrang saya. Pero nakakapanibago rin sa dami ng bagong nararanasan. Huwag kang mag-alala.
4 mins to read
Slowing Down at Week 34
This week, all the action inside your belly starts slowing down a bit. That's because the sweet bun in your oven is close to being cooked!
3 mins to read
Pregnancy signs: What's normal, what's not?
Christia S. Padolina, M.D. lists symptoms that typically accompany pregnancy to help you know what to expect.
4 mins to read
I Am Pregnant With High Blood Pressure: Is This Serious?
I am 5 months pregnant and my doctor has measured a blood pressure over 140/90 during a routine visit. He said I have what is known as gestational hypertension. What is this?
4 mins to read
What to Expect at WEEK 7
You're at week 7 of your pregnancy stages, and by this time, your baby is 15 mm long - roughly about the size of the local fruit aratilis.
3 mins to read
5 Ways to Help Pregnant Women Manage Gestational Diabetes
Here are tips on what expectant moms can do to properly manage their blood sugar level and protect their unborn baby from the health complications of gestational diabetes.
5 mins to read
Pregnancy concerns and diet solutions
Pregnancy is exciting, exhilarating and totally different for every woman.
5 mins to read
Take a Glimpse of What's Inside at WEEK 18
Your little one is developing by leaps and bounds! Read on to follow baby's milestones at week 18.
3 mins to read
Mommy, alam mo ba?
Marami sa mga toddlers ang “neophobic”, o takot sa mga bagong bagay tulad ng bagong pagkain, kaya mas pipiliin kumain ng nakasanayan na?
1 min to read
Preparing for Week 35
In about a month, your little bundle of joy will make the big transfer from your tummy into your loving arms. Until then, there's still lots of perfecting and fine-tuning going on inside you.
3 mins to read
8 Lifestyle Changes to Maximize a Safe Pregnancy
How early preparations can ease the pregnancy journey
5 mins to read
Understanding Cravings or Paglilihi
Yesterday, I found myself finishing off our hazelnut spread in one sitting! Even though I knew I shouldn’t, it was too good to resist.
3 mins to read
WEEK 8: Milestones to Celebrate
Your baby is now about the size of a jelly bean, and weighs about as much!
3 mins to read
How to Exercise for an Easier Childbirth
Expecting moms can do these exercises to prepare for labor and delivery. Here’s how to do them.
3 mins to read
Food choices for a healthy pregnancy
4 mins to read
Amazing Achievements at 19 Weeks
The cute little lodger inside your womb is about 335 g heavy now-just about the weight of a grapefruit or suha! Read on to know more about the wonders of your pregnancy this week.
3 mins to read
How to Rah-Rah your Support Group
The first 6 months after birth can be one of the most challenging phases in a mother’s life. Things become lighter when mothers receive positive encouragement from the people around them.
3 mins to read
