Most of us already know that a diet rich in Omega 3′s (brain food), are most beneficial to a healthy pregnancy. Omega 3 fatty acids have been shown to help prevent certain birth defects during pregnancy, providing us and baby the energy and materials necessary to good physical and mental growth.
Outside of pregnancy, many good doctors and naturopaths/homeopaths recommend diets rich in Omega 3′s as an alternative or in addition to prescribed meds (in conjunction with other forms of therapy), to those with depression; treatment for conditions related to the heart and blood system, psychosis, attention deficit-hyperactivity disorder (ADHD), Alzheimer’s disease, and other thinking disorders. The list is long.
A diet rich in folic acid and prenatal vitamins, (that’s my personal choice) is the way to go, to boost up to the FDA daily recommendation. (400mcg for trying-to-conceive, pregnant, and nursing women). Found in be calcium, iron, or vitamins A, B1, B2, B3, C, or D, These foods are also your friend:
- cooked salmon, sunflower seeds, flax seeds, beans, winter squash, avocado, brussel sprouts, olive and canola oils.
Wondering how to incorporate these foods into your daily diet more? Check out some of my fish or smoothie recipes with other super-foods (such as kale), where I merge these these foods together and/or take a gander at this helpful guide.
Not to be Captain Obvious, but while salmon isn’t the only fish that is good for you, aim to eat fish that are high in Omega 3 fatty acids but low in Mercury content. Ultimately my advice is the same as all nutritional advice. Eat a varied diet with lots of fresh vegetables, fruit and nuts. Have sensible sized portions of fish two or three time a week and try to avoid fatty, processed foods. With that said – I am also a firm believer in indulging oneself, especially when pregnant. Within moderation.
With so much information out there on the interwebs concerning pregnancy and health, never mind the myriad of know-it-all-books on the market; it can be easy to become overwhelmed or perhaps purchase more than you need in your research during one of the most important stages in your life.
Not that I am against books and research, far from it. I just don’t buy into the over-the-top, you might as well be miserable cause you can’t do any of this or eat any of that, baloney. It seems that almost daily there is new research, new articles, (often conflicting) and new holy grails to administer to. So without recommending you buy your way onto the information highway, I do however, have a couple of slightly off-topic (from our fishy friends), book endorsements. I truly enjoyed reading these books for their wealth of valuable, realistic and practical forms of wisdom.
Homebirth in The Hospital, Stacey Marie Kerr, MD
Disclaimer: the thoughts and researched opinions shared here are completely my own. By no means am I a healthcare professional. Just a pregnant, research savvy momma.