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Nutrition is one of the main factors to ensure a smooth and healthy pregnancy. Not only during pregnancy, nutrition must be considered since before pregnancy (prenatal) and also after childbirth (post-natal). Among the various nutrients, omega-6 is one that pregnant women should pay attention to because it has benefits and plays a major role in maintaining the health of the prospective baby.
The reason omega-6 is important for pregnant women
Perhaps most of you are more familiar with omega-3 fatty acids. In fact, omega-6 is no less important and its intake needs to be prepared during pregnancy.
Based on journals published by Journal of Nutrition & Intermediary Metabolism In 2016, a balanced intake of omega-3 and 6 fatty acids needs to be maintained during pregnancy. These fatty acids have an important function for the fetus in neurodevelopment.
Any omega-3 and 6 fatty acids that enter the body that are accumulated or collected by the fetus must come from the mother through the placenta.
Omega-6 itself will turn into Arachidonic Acid (AA) when consumed. AA plays a role in building every cell in the body, including the formation of blood cells.
AA acts as a precursor which will later turn into active compounds formed in the body called eicosanoids. If you eat foods with balanced omega-3 and 6, these eicosanoids will not cause inflammation.
In addition, omega-6 helps reduce the risk of defects in babies at birth and plays a role in the performance of DNA function.
Food sources and recommended intake of omega-6
Reporting from health.harvard.edu, omega-6 fatty acids are not only safe for consumption, but can also benefit heart health and blood circulation.
Some of the best sources of omega-6 include:
- Sunflower seeds and their oil
- Soybeans
- Corn
- Walnuts
Some of the types of food below are also sources of omega-6 and you may have consumed them often, even though the content is not as much as those mentioned above, including:
- Red meat and poultry, such as chicken
- Bread, rice, to pasta
- Milk and processed products
- Fish and seafood
- Egg
The need for omega-6 as well as omega-3 can also come from milk which is specially formulated for pregnant women. The advantage of drinking pregnancy milk is the composition between omega-3 and 6 according to the recommended ratio.
Not only omega-6, there are other important nutrients that must be fulfilled and can be found in pregnancy milk. For example, calcium for the growth of baby's bones and teeth, several types of vitamins, and iron to prevent anemia, reduce the risk of miscarriage, premature birth, low birth weight babies, and bleeding during childbirth.
One thing to remember, omega-6 also should not be consumed too much by pregnant women. As previously explained, the intake of omega-3 and 6 fatty acids must still be balanced so that you consume only 1.4 grams per day.
This is emphasized by a study from The Journal of Physiology which shows that consuming three times the recommended amount of omega-6 can harm pregnancy.
For example, you can consume fish as a source of omega-3 and balanced by adding a food source of omega-6, such as sunflower seeds or oil.
Basically, pregnant women do have to maintain and pay attention to food intake so that the little one in the womb gets all the nutritional intake to encourage optimal growth and development. This includes omega-6 fatty acids.
Make sure to always consume food sources that are diverse and of course rich in nutrients, ranging from protein, carbohydrates, fruits and vegetables. In addition, you can increase your nutritional intake by consuming pregnancy milk. Pregnancy milk with complete macronutrient and micronutrient content can be an alternative supplement to meet daily nutritional needs during pregnancy.
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