Submitted by Dele Ogunleye, MD, Advanced Women’s Healthcare
It seems like every day we hear new information about what we should or should not eat. And these changing recommendations on things like butter, coffee, eggs, and salt cause a lot of confusion for everyone. For women who are pregnant the conflicting information is especially worrisome as expectant women want to do what’s best for their baby and certainly don’t want to risk consuming something that might be unsafe.
Some recommendations for expectant moms are crystal clear, like avoiding alcohol, not smoking, and getting adequate amounts of iron and folic acid. But advice about nutritional needs sometimes changes as scientists learn more about vitamins and minerals and how they affect our bodies. Currently there is a lot of confusion over the benefits of eating fish and fish oil. At issue is the fact that Omega-3 fatty acids, which are found primarily in fish and seafood, are vitally important for both mother and baby. However, there is concern because some types of fish contain high levels of mercury.
Just what are these Omega-3s? They are essential nutrients that everyone needs. The two most beneficial Omega-3s are EPA and DHA, which naturally occur together. EPA supports the heart, immune system, and inflammatory response, while DHA supports the brain, eyes, and central nervous system. Research has suggested that Omega-3’s may have a beneficial effect on almost everything from combating depression and heart disease, to preventing pre-term labor, to maximizing a child’s intelligence and limiting allergies. Research has conclusively shown that adequate amounts of Omega-3’s are crucial for the optimal development of the growing fetus as well as the health of the mother throughout pregnancy and beyond.
Since the body does not produce its own Omega-3 fatty acids, the only way to get them is through dietary means, either from seafood or fish oil supplements. And unfortunately, most people do not get nearly enough. While it’s usually best to get needed nutrients from eating food, some types of fish (especially shark, mackerel, and farm-raised salmon) can be contaminated with mercury and other environmental chemicals. This raises the concern that toxins contained in fish could cause neurological birth defects. Because of this, purified fish oil supplements may be the best way to get the health benefits of EPA and DHA, without the safety risk.
It’s important to note that there are some plant based sources of Omega-3’s, including flaxseed and walnuts, but these are not metabolized in the body the same way as animal based Omega-3’s and do not provide the same health benefits. Furthermore, most people are getting way too much of Omega-6 fatty acids, which are another type of fat found in vegetable oils and processed foods like cookies and chips. The body cannot make omega-3 fatty acids from the common omega-6 fatty acids.
It’s easy to assume that everyone — including pregnant moms — can get their EPA and DHA by simply taking fish oil pills. But some newer studies indicate that fish oil pills may not provide the same Omega-3 benefits as what you get from actually eating fish. There are many varieties of fish that have high levels of Omega-3’s, and very low levels of toxins like mercury. These include wild caught Salmon, trout and albacore tuna. In fact, there are only four types of fish – shark, swordfish, king mackerel and tilefish – that should be avoided.
In light of all the research to date, the American Academy of Obstetricians and Gynecologists and the FDA both recommend that pregnant women get at least 200 mg of Omega-3 fatty acids each week. This goal can be reached by consuming two four-ounce servings (a four-ounce serving is about the size of a deck of cards) of low mercury fish or by taking fish oil capsules or pre-natal vitamins that contain DHA/EPA.
It’s important for pregnant women to adopt healthy habits to give their baby the best start possible. And that includes making sure that all nutritional needs are being met.
Dele Ogunleye, MD, provides a full range of obstetric and gynecologic services. He is subspecialized in urogynecology so he has particular expertise in treating pelvic floor disorders. In addition, his office includes the services of Gretchen Dean, a physical therapist specially trained to treat women who suffer from PFD. You may contact Dr. Ogunleye at Advanced Women’s Healthcare at 309-808-3068 or www.awhcare.com. His office is located at 2111 East Oakland Avenue (next to the Jewel-Osco Plaza).
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