What is an Omega-3 fatty acid?

Omega-3 fatty acids are a type of polyunsaturated fat that are essential for various bodily functions. They are called “essential” because the human body cannot produce them on its own and must obtain them through diet or supplements.

The three main types of omega-3 fatty acids are:

1. EPA (Eicosapentaenoic acid): Found primarily in fatty fish, EPA helps reduce inflammation and supports heart health.
2. DHA (Docosahexaenoic acid): Also found in fatty fish, DHA is crucial for brain and eye development, particularly in infants and children.
3. ALA (Alpha-linolenic acid): Found in plant-based sources like flaxseeds and walnuts, ALA can be converted to EPA and DHA in the body, although the conversion rate is limited.

Heart Health

1. Reduces triglycerides
2. Lowers blood pressure
3. Prevents blood clots
4. Reduces risk of heart disease

Brain Health

1. Supports cognitive function
2. May alleviate depression symptoms
3. Supports brain development

Inflammation Reduction

1. Anti-inflammatory properties
2. May help with rheumatoid arthritis

Other Benefits

1. Supports eye health
2. May improve fetal development during pregnancy
3. Supports the immune system

Food Sources

1. Fatty fish (salmon, sardines, mackerel)
2. Nuts and seeds (walnuts, flaxseeds, chia seeds)
3. Fortified foods (eggs, yogurt)

Supplements

1. Fish oil
2. Algal oil (vegetarian/vegan option)

Benefits of DHA for Pregnant Women

Fetal Development

1. Supports brain and eye development
2. May improve cognitive function and IQ
3. Essential for fetal nervous system development

Pregnancy Outcomes

1. May reduce the risk of preterm labor
2. Supports healthy birth weight
3. May decrease the risk of preeclampsia

Maternal Health

1. Supports maternal mental health (reduces depression/anxiety)
2. May alleviate symptoms of morning sickness
3. Supports immune system function

Benefits for Baby After Birth

1. Supports infant brain and eye development
2. May improve infant sleep and reduce fussiness
3. Supports immune system development

Food Sources

1. Fatty fish (salmon, sardines, mackerel)
2. Fortified foods (eggs, yogurt)
3. Prenatal supplements (consult healthcare provider)

Recommended Intake

1- 200-300 mg DHA per day during pregnancy