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Omega-3 fatty acids are among the nutrients that pregnant and breastfeeding women have a higher need for. This is of great importance for the development of your baby's brain.
What are omega-3 fatty acids important for during pregnancy?
These unsaturated fatty acids are contained in all body cells and take on important functions, especially in the brain. They are part of the cell walls and are important for the formation of nerve cells.
How do I absorb omega-3 fatty acids?
Your body cannot make omega-3 fatty acids on its own – so we need to get this important nutrient through our food and into our eating plan. As a pregnant woman, you should eat sea fish at least twice a week. Make sure you cook the fish well. Otherwise there is a risk of contracting toxoplasmosis. This could cause serious consequential damage to your baby.
Which foods contain omega-3 fatty acids?
Sea fish tops the list of foods that contain omega-3 fatty acids. You should therefore eat sea fish at least twice a week during your pregnancy. Salmon is the best supplier of unsaturated fatty acids. This is followed by herring, Sardinian and mackerel. Other seafood such as tuna, shrimp or mussels also contain omega-3 fatty acids, but generally less than sea fish.
If you don't like fish, there are also alternatives that contain omega-3 fatty acids for your pregnancy . So you can find the unsaturated fatty acids in vegetable oils. Flaxseed oil and flaxseed, which are very good omega-3 suppliers for your pregnancy, are at the forefront. In addition, walnut oil, canola oil are also good. Nuts also contain omega-3 fatty acids. You can therefore reach for nuts and seeds to meet your need for unsaturated fatty acids. Walnuts have a particularly high proportion – but they also have a very high proportion of fat.
For vegetables and fruit, you can use Brussels sprouts, spinach, beans and avocados.
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