Omega 3 in the store: main benefits and how to consume it (with example menu)
The daily consumption of omega 3 during embarassment can provide benefits for both the baby and the mother, since this nutrient favors the cerebral and visual development of the baby, and reduces the risk that the mother suffers depression during the embarrassment u other complications.
This is due to the fact that omega 3 fulfills several functions that include: transport of oxygen, storage of energy, function of the cell membrane, regulate blood pressure, and the inflammatory and allergic response of the organism, as well as acting in the coagulation process .
Some foods rich in this nutrient are salmon, even sardines, without embargo, there are also supplements in capsules or even multivitamins to prevent this nutrient from being included in its components.
The benefits of omega 3 consumption during embarassment are:
- Decrease the risk of premature birth, because this nutrient helps to regulate prostaglandins, substances that have been associated with premature labor;
- Make the baby smarter, because this fatty acid is a fundamental element in the formation of the brain and the child’s nervous system, especially from the second trimester of the embarassment onwards and for several years;
- Promote the visual health of the babybecause this nutrient accumulates in the retina, being essential for good vision development;
- Reduce the risk of asthma in the baby: being especially suitable for women who have this type of allergy in the family;
- Reduce the risk of preeclampsiait may have anti-inflammatory properties that help dilate blood vessels and improve circulation;
- Reducing the risk of depression during embarrassment or postpartum: because mothers transfer large amounts of these essential fatty acids to the baby, which are not produced by the body and need to be ingested in the diet. Low levels can increase the tendency to depression or brain malfunction.
To achieve all these benefits, it is recommended to consume foods rich in omega 3 every day, but another possibility is to take them in capsules, which can be indicated by the doctor or nutritionist. As the baby’s brain continues to develop after birth, this care is also important during lactation.
Where to find omega 3 and how to consume it
The best sources of omega 3 are the fish of cold and deep water, such as the case of the trucha, the atún and the salmon. Other sources are the linaza oil or sus semillas, the aguacate and the evening primrose oil, for example. See more examples of foods rich in omega 3.
Therefore, from the first trimester of pregnancy and during the entire lactation phase, the mother’s diet should provide at least 300 mg of DHA in her daily diet, which corresponds to 2 tablespoons of linaza oil per day or 200 grams of fish.
For babies who are breastfed and only fed with bottles, it can be a good alternative to use milk formulas with EPA, DHA and ALA, which are different types of omega 3.
Watch the following video and find out about the fish that are rich in omega 3:
When should you take a supplement?
The taking of omega 3 food supplements should be recommended by the doctor or nutritionist, even all women who are embarrassed can benefit.
This supplement should be taken according to the guidance of the professional who has indicated its use, but in general, it consists of taking 1 or 2 capsules of omega 3 during pregnancy and also during lactation. In case you need a multivitamin for embarasadas, for the general purpose it contains the recommended dose, some examples of these multivitamins are: Natalben Supra, Geadité, Pharmaton para embarazadas, Centrum prenatal DHA, Gestagym embarazo, Gestarelle G, Sandoz embarazo, Maternil prenatal, Prenatal Similac, Regenesis Max.
The maximum amount of omega 3 that can be consumed per day is 3 g, being important to take into account the amount that food and supplements provide.
The following table presents an example of a 3-day menu, which the embarassed woman can follow to ensure that she consumes the necessary amount of omega 3:
|Day 1||Day 2||Day 3|
1 vase of orange juice + 1 pancake with seeds of chia and ricotta cheese + 1 orange
2 slices of pan con queso, 2 slices of tomato and 2 slices of avocado + 1 mandarin
1 bowl of wholegrain cereal with 1 bowl of skimmed milk + 20 g of nuts + 1/2 banana, sliced in rounds
1 packet of cream cracker galletas greased with homemade guacamole
|1 cup of gelatine with 1 manzana||
1 mandarin + 6 nueces
|Almuerzo / Scene||
Fusilli cooked with 1 sliced salmon and aceitunas+ Salad of lechuga, tomato and cucumber garnished with 1 tablespoon of linaza oil + 1 mango
1 large relleno wrap with tuna in tomato, onion and pepper salsa + Green salad garnished with 1 tablespoon of linaza oil + 1 bowl of fresh herbs
2 grilled sardines accompanied by 2 spoonfuls of rice and 2 spoonfuls of beans + 1 cup of Repollo with zanahoria garnished with 1 spoonful of linaza oil + 2 rounds of piña
|afternoon snack||1 cup of oatmeal with almond milk + 1 spoonful of linaza in octopus||200 ml of banana smoothie + 2 tablespoons of oatmeal + 1 tablespoon of chia seeds||
1 yogurt with 1 tablespoon of linaza + 1/2 cup of chopped fruit
The items included in the menu vary according to the age, gender, physical activity and if you have any associated illness, because it is ideal to go to a nutritionist to carry out a complete evaluation and prepare a nutritional plan suited to your needs.
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