Today, we know a great deal more about what constitutes a healthy diet in pregnancy than we did even 10 years ago. Your diet in pregnancy is an opportunity to expose your baby to the right mix of nutrients to get started on the road to good health. Some vitamins and nutrients in your diet can actually enhance your baby’s development and prevent future disease.
But eating right can be a challenge, since there is a lot of conflicting information out there. On top of that, your taste buds are changed. Armed with a bit of knowledge and some ideas for delicious foods, you can avoid mistakes and enhance your pregnancy diet with some superfoods to fuel your pregnancy.
The fetal brain develops and grows rapidly, throughout all three trimesters of pregnancy and into childhood. Studies show that a maternal diet rich in omega three fatty acids can enhance brain and neural development throughout pregnancy and while you are breastfeeding. So build a smarter baby, and consume these throughout pregnancy, especially in the second and third trimester and while you are breastfeeding, since rapid brain growth is occurring during these times.
Omega three fatty acids are found in rich amounts in fatty fish. The problem is that many of the fish that are rich in these fatty acids are also high in mercury, which can be harmful to the baby’s developing nervous system. There are two fish that are rich in omega three fatty acids yet not high in mercury – salmon and anchovies. Wild salmon is particularly rich, but farm raised salmon is also a good choice. Wild salmon is a pregnancy superfood, since it is very high in omega three fatty acids, and also a heart healthy protein source, not to mention delicious.
There are vegetarian sources of omega three fatty acids. These include flaxseed, flaxseed oil, walnuts, and canola oil. Omega three enriched eggs are also available. Hens that are fed flaxseed produce these. Omega three enriched eggs are also a pregnancy superfood.
Sources of Omega Three Fatty Acids Anchovies Canola oil Flaxseed (ground) Flaxseed oil Omega three enriched eggs Salmon Walnuts
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Seared Salmon on Wilted Mesclun with Raspberry Vinaigrette
Wild salmon has the highest amounts of omega-3 fats, but farm-raised fish is a good alternative. By the second trimester, most women are in the mood for more bold flavors. In this recipe, the salmon is paired with sharp-tasting mesclun, a mix of young, small salad greens. They are a rich source of folate, a nutrient important in neural tube development early in the first trimester and important for your health throughout pregnancy. Try it out, and let me know how you like it!
Preparation 10 minutes
Cooking 10 minutes
Makes 4 servings
1 teaspoon kosher salt
freshly ground black pepper to taste
1 1/2 pounds salmon fillet (preferably cut from the thick end), cut into 4 portions
Greens
12 ounces mesclun
2 tablespoons olive oil
4 tablespoons raspberry vinegar
1/2 teaspoon kosher salt
- Heat the oil in a heavy Dutch oven over high heat. Meanwhile, sprinkle the salmon portions on both sides with the salt and some black pepper.
- When the oil begins to smoke, carefully place the salmon, skin side down, in the pot. Sear the salmon for 5–6 minutes. Carefully flip the pieces over and sear for 4–5 minutes longer or until just cooked through. Transfer the salmon to a plate and keep warm.
- Place the mesclun in a large bowl. Whisk together the olive oil, raspberry vinegar, salt and black pepper. Pour the dressing onto the mesclun and toss well.
- To serve, remove the skin from each piece of salmon. Divide the greens among 4 large dinner plates. Place the salmon on the greens and serve at once. The heat from the salmon will slowly wilt the greens.
RECIPE NOTE:
Baby spinach can be substituted for the mesclun.
Recipe by Vincent Connelly
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Comments: 18
Random thoughts I had while reading:
I know a lot of cultures (particularly Japanese) give their children omega-three fatty acids to increase their brain function - and it seems to work. Since myelination of axons is not complete until late adolescence, is the omega-3 involved in myelination process (which requires a large amount of lipid - best not to feed babies, toddlers and children low fat milk, right?) or does it have to do with synaptic connections. From what I've studied, I thought it strengthened synaptic connections between neurons and that Omega-3 is actually benefical for adults in memory formation, storage, retrevial as well as in children. There are some studies that show some mental illnesses are actually due to omega-3-deficiencies and treatment with omega-3 helps with symptoms. So ensuring a sufficient supply of Omega-3 to a developing fetus sounds like the smart thing to do.
Thanks for the article, Hope. I'll pass on the information to expectant mothers and maybe mention it in the Human A & P classes I teach. Always looking for interesting tidbits to pass on to the next generation of health care providers.
:)
Good nutrition, great health, and preventative dietary modification for hereditary diseases starts at conception. +10
My mate attributes his higher brain development (better by far than his brothers) to the fact that his mother always had a bowl of seeds and seed goodies on the living room table that he munched on constantly as a young child. By the time his brothers were born, she had stopped putting the seeds and treats out, so they never got any.
Tiffanie,
Fatty fish are a good source of omega three fatty acids. The problem is, some of them, such as swordfish and tuna, are restricted for pregnant women due to contamination with mercury, which can harm the baby's developing nervous system. If you are allergic to salmon, anchovies are another good alternative.
As Kryistina mentions, hemp seeds are rich in essential fatty acids. Other more common vegetarian sources of omega three fatty acids include flaxseed, walnuts, and canola oil. You need to grind flaxseed, such as in a coffee bean grinder, so that they dont pass through you undigested. Flaxseed is a great source of fiber too. You can sprinkle it on cereal or yogurt. Finally, you can purchase omega three enriched eggs.