We are well aware that omega-3 fatty acids are essential for the functioning of the human body. They are also necessary for the body to develop, which means that the amount of omega-3 fatty acids in the diet of pregnant women should be at an appropriate and balanced level. Where can we find the most omega-3 fatty acids and how can we safely supply our body with them?
Omega-3 fatty acids can be divided into three main groups. The first one is ALA, i.e. alpha-linolenic acid, which the human body cannot produce itself. The other two acids, EPA and DHA, can be produced by the human body using the supplied ALA. However, each of these groups should be included in the diet to ensure that our organism works well. You can read more about ALA itself HERE. How much omega-3 fatty acids do we need per day?
How much omega-3 do we need?
According to the data collected by the Dietitians of Canada the amount of ALA that a human body needs depends on several factors. One of them is age, of course, but another one is gender. In addition, in case of women, the amount varies depending on whether a woman is pregnant or breastfeeding, when her body needs more ALA than normally.
Men over 19 years of age – 1.6 gram per day
Women over 19 years of age – 1.1 gram per day
Pregnant women over 19 years of age – 1.4 gram per day
Women breastfeeding over 19 years of age – 1.3 gram per day
The above values may, of course, differ for each person, so it is advisable to consult a doctor or dietician before taking any action.
Where do we find omega-3?
What is it like in case of the food we eat every day? Boiled carp weighing 75 grams contains 0.26 gram of ALA and 0.56 gram of EPA/DHA respectively. In boiled eggs, however, the values are completely different. 0.06-0.28 gram of ALA and 0.07 gram of EPA/DHA. Therefore, we can see that the demand for omega-3 fatty acids is not so easy to meet with a diet alone. Not even with a well-balanced diet and that is why it is so important to supply human body with ALA using external means such as TriOmega concentrate or dietary supplements.
Omega-3 for pregnant and breastfeeding women
Observational studies conducted in the United States and the United Kingdom have shown that the consumption of fish by mothers more than twice a week improved the motor skills of their children under 3 years of age. Another study found that lower seafood intake during pregnancy led to an increased risk of communication problems in children aged 6-18 months. Although the above mentioned studies were conducted using the observation method, on a specific group of women, their results can be considered as significant. They indicate that an adequate amount of omega-3 fatty acids can affect children’s health.
However, it should be remembered that EPA/DHA acids, which are found in fish, may also have negative effects. Fish are caught in various fisheries, which may be contaminated for instance with heavy metals. Therefore, when choosing supplements, especially those produced in laboratory conditions, you can be sure that they do not contain harmful substances. In case of ALA, this is even simpler because it is produced from flax and chia seeds, which are subjected to additional technological processing.
It should be remembered that the safety of mothers and their children should always come first. ALA supplied to the body in the right amount and in the form of a product, which represents top quality, is one of the steps worth considering.
Source: Dietitians.ca / United States National Institute of Health (www.ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/#h2)
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