Docosahexaenoic acid known as DHA is a powerful omega-3 fatty acid that supports the development of your baby’s brain, eyes, and nervous system during pregnancy. Since the human body doesn’t make DHA, including it in your diet is important.
Give your baby the best start by taking at least 200 milligrams (mg) every day. This daily dose has been shown to prevent early labor, increase birth weight, and decrease postpartum mood disorders, like depression and anxiety.
Researchers have reported that most American women of childbearing age don’t get enough DHA. This nutrient is essential in the third trimester to meet your growing baby’s needs. So, let’s talk about some delicious foods you can add to your diet to support a healthy pregnancy.
Fish is a food that is eaten around the world. It can be seasoned and prepared in many different ways to meet your taste preferences. Fish is also low in calories and saturated fat and high in protein, vitamin D, and omega-3 fatty acids.
The FDA recommends eating 8-12 ounces a week of DHA-rich seafood that’s low in mercury while pregnant and when nursing your baby. Research results have shown a positive relationship between eating fish during pregnancy and your baby having better brain and movement skills through 18 months of age.
Types of Fish (eat 2-3 times/week):
- Salmon
- Herring
- Trout
Additional benefits of adding more DHA into your diet include:
- Lower blood pressure
- Decrease the risk of diabetes
- Reduce the risk of heart attack and stroke
DHA: Fish Oil Supplement
It’s possible that you’re allergic to some type of fish or seafood or may be vegan. In that case, you may choose to take a fish oil supplement that contains at least 200 mg of DHA and EPA (eicosapentaenoic acid – the other omega-3 fatty acid found in fish). It’s best if you take the supplements throughout your pregnancy and continue while breastfeeding postpartum.
DHA: Egg-alicious
Eggs are packed with protein, vitamins, minerals, and omega-3 fatty acids. As a bonus, you can purchase eggs that come from chickens who were fed flaxseed. Flaxseed oil contains another essential fatty acid, ALA (alpha-linolenic acid). When a chicken digests flax and you eat their egg yolk, your body will change ALA into EPA and DHA.
DHA: Milk to Quench Your Thirst
On your next grocery run, compare the milk nutrition labels to find a brand that contains calcium, protein, and vitamin D. DHA is good for your baby’s developing brain and calcium is good for their developing bones.
DHA: Flax and Chia Seeds
Flax and chia seeds are small but incredibly rich in nutrients and can be added to juices, sauces, smoothies, yogurt, cereals, oatmeal, vegetables, and baked goods.
Flax seeds contain:
- Thiamine for energy metabolism and cell function
- Copper that supports iron metabolism
- Omega-3 fatty acids that reduce cholesterol
- Lignans that have cancer-fighting properties
- Soluble fiber that lowers blood sugar levels
Chia seeds contain:
- Antioxidants that protect your heart and liver
- Acids to lower blood pressure
- Fiber
- Protein
- Omega-3 fatty acids
Talk with your pregnancy care provider before including flax and chia seeds to your foods to ensure that neither of these supplements interfere with medications you’re taking or your overall health.
Ease slowly into adding more fiber into your diet so that you don’t experience uncomfortable gas, bloating, or diarrhea by taking in too much at once. Drink more water to reduce this side effect.
Any time you’re changing your eating habits, try one new food at a time to ensure you like it, you’re not allergic, and that you don’t have any side effects. It’s well worth it to add fish, eggs, milk, or supplements with omega-3 fatty acids to your diet for you and your baby’s health.
Eating for two also means eating nutritionally dense foods too! Pair your new healthy food finds with fresh fruits and vegetables for a well-balanced diet. Your plate will be rich with vitamins and minerals and bright, vibrant colored meals that taste delicious. Happy Eating!
