1/18/2024 0 Comments Omega 3 benefits for women![]() Or combine fortified yogurt, milk and peanut butter in a blender with a ripe banana for a luscious omega-3 smoothie. How to prepare them: Try a combo of fortified peanut-butter spread on a fortified tortilla with a glass of fortified milk or juice. DHA-fortified and enriched varieties of milk, yogurt, orange juice, eggs, peanut butter and even tortillas are readily available in most large supermarkets and health-food stores, and they make fine additions to your pantry and fridge. An enriched food, however, just gets a boost of a nutrient that it already contains. The definition of a fortified product is one that has been supplemented with a particular nutrient - one that doesn't naturally occur in that type of food. Leafy green vegetablesĭark green and leafy veggies like Brussels sprouts, kale, spinach and watercress contain varying amounts of omega-3s, as do parsley and some other fresh herbs. Tofu is also perfect for thickening fruit smoothies and shakes. Other tasty options: Scramble tofu as you would eggs with veggies and cheese add tofu to burritos, tacos or chili or coat a slab with ground walnuts and sauté in canola oil for an omega-3 triple threat. You can bake or broil slabs of tofu with teriyaki sauce, soy sauce, miso, ginger, sesame or curry. That's why it's a high-protein (and vegetarian) staple in stir-fries, soups and stews. How to prepare it: Tofu is known for its neutral taste, but the beauty of that blandness is that it allows tofu to take on the flavors of other ingredients. Just make sure any low-fat varieties of soy products you choose have been enriched with additional omega-3s, since taking the fat out of a food means that the omega-3s - which are a type of fat - get cut, too. Soybean products such as tofu, enriched soy milk and edamame can be a good source of omega-3 fatty acids. Add whatever herbs you love - tarragon, oregano, cilantro and dill all work beautifully. Balance the oiliness of fatty fish with acidic ingredients such as fresh lemon or lime juice, salsa and seasoned vinegar. Fatty fish tastes great warm or cold, but stick to simple recipes to let the flavor of the fish be the star. How to prepare it: Whether it's grilled, steamed, poached or roasted, make sure fish is cooked through when you're pregnant. The American College of Obstetrician and Gynecologists (ACOG) recommends that pregnant women aim for two to three servings (8 to 12 ounces total) a week of a variety of low-mercury fish. If you're not sure whether a particular fish is safe to consume, talk to your health-care provider or check out the Environmental Defense Fund's Seafood Selector. Safer fish options during pregnancy include wild salmon, sardines, herring and farmed oysters, which are all rich in omega-3s, lower in toxins and readily available. Some are too low in omega-3s to be beneficial, while others are potentially too high in toxins like mercury and dioxin. Omega-3 fats EPA and DHA are found in fatty fish, but not all fatty fish should be on the menu if you're pregnant or nursing. Avoid cod-liver oil as a source of omega-3s, because it may contain too much vitamin A for pregnant women. Krill oil, from tiny shrimp-like sea creatures, and algae oil, considered a vegetarian source, can supply what you need just as well as fish oil. If you're not a fan of the fishy aftertaste, you can look for a vegetarian or vegan alternative. Many prenatal vitamins have 200 to 300 mg of DHA already, so it's especially important to speak with your practitioner before adding additional supplements to the mix. Ask your practitioner about pregnancy-safe, mercury-free DHA supplements, and check, too, to see whether your prenatal vitamin already contains them. ![]() Omega-3 supplements are sometimes recommended, especially if your diet doesn't include fish. ![]() Should you take fish oil during pregnancy? ![]() For example, plant foods such as vegetable oils and walnuts contain alpha-linolenic acid (ALA), while fish, fish oils and other marine sources are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Your prenatal supplement may also contain omega-3 fatty acids. Pregnant women should aim for around 1.4 mg a day of omega-3s. The good news: Your diet is probably already rich in three different types of omega-3 fats. Omega-3s may even help reduce depressive symptoms in women with perinatal depression, some research suggests. Studies show that omega-3s may offer a number of benefits during pregnancy, including supporting brain and eye development in babies and helping to prevent preterm birth. Why are omega-3 fatty acids important during pregnancy? ![]()
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