Sea food fishes and shellfishes contain protein , zinc and iron and omega 3 which are very useful for your babies growth and development. Omega 3 and DHA promotes baby brain development. But some fishes for example shark, swardfish, mackerel and tile fish can contain high amount of mercury . This mercury is dangerous for baby brain.
In a week 350 gr fish divided portions is enough for pregnant women. Some sea foods contain high omega 3 and low mercury. For example : Salmon , anchovies, herring, sardines, pasific mackerel,shrimp, pollock, tillapia, cod, catfish , light tuna.
Don’t eat predatory fish, uncooked fish, sushi , smoked or jerky fish.
Some plants also contain omega 3 . For example : Canola oil, walnuts, sunflower seeds, soybeens.
During pregnancy women needs at least 200 mg per day omega 3 to support baby brain , eye and nervous system. And daily DHA prevent premature labor, increase birth weight and support mother mood after delivery.
The proper time to start omega 3 is after 12. weeks. And optimum dose is 500-1000 mgr for omega 3 and 500 mg for DHA daily.
EPA supports heart , immun system,inflammatory response. DHA support brain , eye, and nervous system.
