Published On: Tue, Feb 23rd, 2016

Omega-3 fats are essential for your diet


Omega-3 fats have a lot of benefits and these are essential fats for the diet of a pregnant woman. It is considered that the requirement for omega-3 fats elevates all through pregnancy. Omega-3 fatty acids are significant for fetal neurodevelopment, and can also be vital for the timing of development, birth weight, and improved infant cognitive and visual function.

Some research studies also demonstrate that the majority of pregnant women do not take sufficient omega-3 fatty acids because of insufficient diet and lack of knowledge. It can also be because of concerns across conventionally-known affluent sources of omega-3 fats involving fish, flaxseeds etc all through pregnancy. A lot of women are incapable of eating fish during pregnancy, due to food loathing.

To get the preferred levels, it is suggested to increase the diet with omega-3 fatty acid sources, with vegetarian foods and fish. Decrease vegetable oils, for example, sunflower, safflower and corn oil. Employ mustard oil, canola oil, soybean oil and rice bran oil for cooking.

Include your diet with flaxseed oil or flaxseed oil capsule or fish oil capsule. An enhancement of fish oil encompassing almost 350 mg EPA (eicosapentaenoic acid) and 300 mg DHA (docosahexaenoic acid), should assist convene enlarged needs.

Use the elevated amount of Flaxseed oil with food, because it improves amalgamation by the body. It inclines to get off, so always try to put it in the refrigerator. It’s therapeutic sum arrays from 1 teaspoon to 1 tablespoon one time or two times a day. This oil can be put to salads or sprinkled on food, but avoid from cooking.

Good Sources of Omega-3 Fats

It can be found in fish & fish oils

Obtains from Flaxseed oil, Mustard oil, Canola oil, Soybean oil, Rice bran oil, Sesame oil & Walnut oil

Green leafy vegetables are rich with it

You can get from Soybeans, Rajmah, Urad dal, Lobiya

Walnuts are good sources of Omega-3 Fats

You can get by Sesame seeds, Mustard seeds

Use Bajra: in moderation

About the Author

Sidra Muntaha

- Sidra Tul Muntaha is a journalist (MA-Mass Communication and M.Phil in Mass Communication) based in Lahore. She is working as an editor at fashion, style and entertainment in the section of the Kooza. She writes fashion and entertainment articles for The Kooza News.

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