Role of good fatty acids in pregnancy

fatty acids during pregnancy

Good fatty acids in pregnancy: Why they're good and what to eat

What are good fatty acids?

All of us associate the word “fat” with bad. And we have our preconceived notions about how fatty acids are bad for us. Not all fatty acids are bad. Some of them are good for your health and are doubly beneficial when you are pregnant.

Unsaturated fatty acids can improve blood cholesterol levels and lower your risk of heart disease. They also benefit insulin levels and controlling blood sugar.

Role of good fatty acids during pregnancy:

While all the good fatty acids contribute to good health of the mother and baby, omega-3 fatty acids are especially vital towards the fetal development, because they do the following:

  • Building blocks of fetal brain and retina.
  • Decide the length of gestation and prevent the perinatal depression
  • Help in milk production in breastfeeding women Omega 3 fatty acid and its derivative, docosahexaenoic acid (DHA) are very essential to a child’s development. If a mother is well nourished and has had a diet rich in DHA and omega-3 fatty acids, then there is no substitute comparable to the breast milk she provides for her infant.

Foods that are rich in Omega-3 fatty acids:

  • Fish: although it is rich in omega 3 fatty acids, you must also understand that it contains mercury which is hazardous to health. Therefore, limit your consumption to only two servings per week.
  • Use mustard oil, canola oil, soybean oil, and rice bran oil for cooking
  • Flaxseed oil: a teaspoonful sprinkled or taken as it is, but not cooked.
  • Green leafy vegetables
  • Soybean, Rajma, urad dal, Lobia (black-eyed beans)
  • Sesame seeds
  • Bajra
  • Walnuts

Remember to eat a lot of all of the above and above all, remember to take care of your fluid intake along with healthy food and enjoy every moment of this beautiful phase in your life.