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Particular attention should be paid to essential fatty acid intake during pregnancy. Fatty acids play a critical role in the normal growth of the placenta and the development of the foetus, in particular the brain and eyes.
An omega-3 depleted diet before and during pregnancy can influence the learning and visual abilities of the infant. As a result, the requirement for dietary fat is enhanced during the nine months of pregnancy.
In the first trimester, the fatty acids are mainly utilised in the growth of the placenta and the development of the mammary gland. In the second and third trimester, even more fatty acids are needed due to the increase in the mother’s blood volume and the growth of the foetus.
Some studies have shown that there is a link between high fish intake and higher birth weight in infants, as well as a reduced incidence of premature births.
The Cochrane database states: “It has no apparent effect on the mean length of gestation, only a small effect (30g) on birth weight and no apparent effect on long term child health”. There is at present no basis for recommending supplementation with any specific nutrients for suspected impaired foetal growth.
Approximately 2,2 grams (g) of the essential fatty acids (omega-3 and omega-6) per day for the nine months of pregnancy, is adequate if you are well-nourished prior to conception. If you cut most other fats from your diet, a 30 g portion of fish (mackerel, salmon, tuna) per day or a 90 g portion of fish two to three times a week would be sufficient.
Fish safety
Fish can be a health hazard during pregnancy, since the body’s immune system can be slightly less effective during this time. Generally, ocean fish are safer than the fresh water varieties. Tinned tuna and pilchards are also relatively safe and rich in the omega-3 fatty acids.
Raw seafood, like sushi, might be contaminated with tapeworms or other parasites. Freezing and sufficient cooking usually kill the worms. Smoked refrigerated fish might contain the germ Listeria monocytogenes, which may be dangerous to your foetus.
Make sure you buy the fish at a reputable grocery store.
