Most moms-to-be are aware of how important their diet is in order to have a healthy pregnancy. They know that eating a variety of fresh fruits and vegetables, whole grains and lean meats and other healthy protein sources plays a vital role in their baby's health and their own. They also know that after birth the best way for baby to get optimal nutrition is through breastfeeding. Yet more research is starting to show that eating fish could make all the difference in getting your baby's development off to a good start even before he or she is born.
Why Eating Fish is Good During Pregnancy
While there is no hard evidence yet that if you eat more fish, your baby will be "smarter", there is some early research that shows that fish consumption does seem to affect babies development in very positive ways! Here is what scientists do know about the relationship between fatty acids and brain cells:
- Fish (or fish oil) is the primary source of long-chain Omega-3 fatty acids
- DHA is the primary structural tissue in the brain
- The most rapid period of brain development is in the first year of life
- If the brain is deprived of fatty acids necessary to form DHA, it could affect brain development
- Animal research shows that diets low in DHA result in smaller brain development and decreased central nervous system functioning.
Breastfeeding Provides Additional Fatty Acids
If moms want to be sure that their baby is continuing to get the right amount of fatty acids beyond pregnancy, they can be certain that breastfeeding their babies is the ideal choice of infant feeding.
In the first year of life (or however long the mother breastfeeds), breast milk provides the perfect source of nutrients to help her baby grow and develop. In fact, half of the calories in breast milk comes from fat, which we already know is crucial for brain development and other necessary skills.
How to Increase Fish Oils in Pregnancy Diet
What if you want to increase the amount of fish oil in pregnancy to help your baby's development? One option is to take omega-3 supplements that are available online or over the counter. Dr. Sears, a recognized pediatrician has several DHA supplements, available in capsule, chews or liquid form, that are a safe option during pregnancy. Be sure to discuss specific dosages of any supplement with your medical care provider before taking them.
Mothers can also increase their intake of fish during pregnancy. According to Reader's Digest, here is a list of the fishes with some of the highest level of Omega-3 fish oil:
- Mackerel
- Lake trout
- Herring
- Bluefin tuna
- Salmon
- Sardines
- Albacore tuna
What about fish recipes? Here are a few suggestions found right here on our site:
So be sure you are doing what you can to help your baby's brain during your pregnancy - eat more fish!
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Brenda Lane - Brenda Lane is a published author, Lamaze certified childbirth educator, DONA certified birth doula and approved birth doula trainer.
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