What are omega-3 fatty acids?

Omega-3 is a type of polyunsaturated fatty acid that is important for human health. It can be found in certain types of fatty fish, such as salmon, and in plant-based sources like walnuts, flaxseed and chia seeds.

The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as walnuts, flaxseeds and chia seeds. DHA and EPA are found in fish and other seafood. Alpha-linolenic acid (ALA) is the most common omega-3 fatty acid in your diet. It’s mostly found in plant foods and is an essential precursor of EPA or DHA.

Omega-3 has been shown to have various benefits for the brain, including improving brain function, reducing inflammation, and potentially lowering the risk of depression and dementia. Additionally, omega-3 fatty acids are essential components of the brain and play a crucial role in the development and function of brain cells.

How does omega-3 benefit pregnant mummies and their babies?

Omega-3 fatty acids are important for pregnant women as they play a role in the proper development of the fetus, particularly in terms of brain and eye development. During pregnancy, omega-3 fatty acids can help to support the growth and function of the placenta, as well as the development of the fetus’s central nervous system.

Some studies suggest that omega-3 intake during pregnancy may also improve cognitive and behavioral outcomes in children. It is recommended that pregnant women consume adequate amounts of omega-3 in their diet or through supplements, under the guidance of their doctor.

How much omega-3 fatty acids (ALA) are there in walnuts, flaxseeds and chia seeds per 100g?

- Walnuts – Approximately 8-9 grams of ALA
- Flaxseeds – Approximately 7-8 grams of ALA
- Chia seeds -Approximately 5-6 grams of ALA

How much omega-3 does a pregnant mummy need to consume?

The exact amount of omega-3 that a pregnant woman should consume can vary based on several factors, such as age and overall health. However, based on the U.S. Department of Agriculture (Agricultural Research Service), a 30 grams of walnuts give you 2.5 grams of omega-3 fatty acids. 

Alternatively, mummies can also consider 2 servings of 2NUTGUYS Baby Nutmond Butter (30 grams per serving) or snack on more flavourful 2NUTGUYS Caramelised Walnuts too.

It is best for pregnant women to consult their doctor for personalized recommendations, especially if they have any medical conditions or are taking any medications.

In general, a balanced diet that includes fatty fish such as salmon, as well as plant-based sources of omega-3 such as walnuts, flaxseeds and chia seeds, can help to ensure adequate omega-3 intake during pregnancy.

References:
- International Life Sciences Institute
- American Society for Nutrition
- The Association of Women’s Health, Obstetric and Neonatal Nurses

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