When it comes to diet nutrition during pregnancy and nursing, one of the most important nutrients you can consume for the development of your baby is the omega-3 fatty acid called Cocosahexaenoic Acid or DHA. Studies have shown an improvement in a babies visual acuity and attention span. It’s also been shown to have an impact on kids and adults with ADHD and depression.
How Much DHA Do I Need?
According to the ISSFAL (International Society for the Study of Fatty Acids and Lipids) the recommended amount of DHA for pregnant or lactating women is 300 mg/day. Unfortunately, the average consumption was between 45 mg and 115 mg per day for the women in the study.
Where Do I Find DHA?
DHA is most often found in fish oils. That means you’ll find it in most oily fish including salmon, anchovies, and sardines. It’s still present in most other fish, just not in the same concentrations.
How Much Fish Should I Eat?
Most experts agree, if you eat some sort of fish at least 2 times a week, you will have no problem meeting the recommended amount of DHA to insure your baby is getting what he or she needs.
What Type of Fish is Best?
When choosing a fish, make sure you select one high in DHA but low in mercury. This includes fresh or canned wild salmon, sardines and herring. Chunk light tuna also contains DHA with a low amount of mercury. Removing the skin when eating fresh fish reduces your exposure to Polychlorinated biphenyls or PCB’s.
What If You Hate Seafood?
If you don’t eat fish, it is going to be virtually impossible to get a sufficient amount of DHA into your system. If this is the case for you, consider consulting and expert on vitamins and supplements about taking a Fish oil capsule. Remember, the potency can very from supplement to supplement, so make sure you talk to someone who knows their stuff.