Eat healthy this week: Load up on Omega 3 foods

Omega 3 foods

Filling up on omega-3 fatty acids does you and your baby a lot of good. These polyunsaturated fats, can reduce harmful inflammation in your body that could eventually lead to heart disease, blood pressure and decreased triglyceride levels. They also help prevent fatal heart arrhythmias.

Omega 3 rich foods

Some of the Omega 3 rich foods which are safe for pregnant women are:

  1. Seafood

You should eat fish a couple times a week. Here’s a look at some popular fish and shellfish and their approximate total content of omega-3 per 100 g portion:

  • Salmon (Atlantic, Chinook, Coho): 1,200-2,400 mg.
  • Anchovies: 2,300-2,400 mg.
  • Scallops: 200 mg.
  • Bluefin tuna: 1,700 mg; yellowfin tuna: 150-350; canned: 150-300 mg.
  • Trout: 1,000-1,100 mg.
  • Cod: 200 mg.
  • Shrimp: 100 mg.
  • Lobsters: 200 mg.
  • Tilapia: 150 mg.
  • Crab: 200-550 mg.
  • Sardines: 1,100-1,600 mg.
  1. Oils

Add some flaxseed oil onto salad. Try using canola or soybean oil for cooking to get a nice hit of omega-3. These carry alpha-linolenic acid (ALA), the type of omega-3 found in some vegetable oils, which the body partially converts to EPA and DHA.

  1. Beans

Kidney, pinto, and mungo beans will do you right.

  1. Nuts and seeds

Add a nutty flavor to salad, yogurt, or morning muesli with walnuts or flaxseed. A small handful of either will up your omega-3 intake.

  1. Spinach

Popeye was on to something. Serve up this leafy green in a salad, or sauté it and add it to a whole-grain pasta dish.

  1. Winter squash

This veggie makes an interesting side dish that boosts your omega-3 intake.

  1. Broccoli and cauliflower

These cruciferous veggies are on your side when it comes to omega-3s.

  1. Dietary supplements

Consider taking a supplement if you don’t get enough of any of these sources of omega-3s, especially if you have heart disease or high triglycerides.

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