Five nutrients every woman needs

Five nutrients every woman needs

4. Brain-boosting omega-3 fats

Sardines Omega-3 fats are vital for the development of a baby's brain, which makes them a key nutrient for pregnant women. Studies also show that women who have a good intake of omega-3 during pregnancy are less likely to have a premature baby. Omega-3 fats also keep adult hearts healthy and reduce the risk of stroke, and may help to reduce the risk of dementia and Alzheimer's disease. Generally, omega-3 offers genuine health benefits whatever your stage of life.

How much do you need?

The RDA is 0.45g. To reach this target you need to eat one portion of oil-rich fish a week or three Columbus eggs.

150g salmon (fresh) = 3.4g omega-3
150g mackerel = 3g omega-3
150g tuna (fresh) = 2.4g omega-3
100g sardines (canned) = 2.0g omega-3
1 Columbus egg = 1.25g omega-3
3 Birds Eye omega-3 fish fingers = 79mg omega-3
2 slices Kingsmill 50/50 omega-3 bread = 38mg omega-3
1 serving Tesco seafood sticks with omega-3 =200mg omega-3

If you don't eat oily fish once a week, consider taking a supplement.

Should you take a supplement?

Tuna If you don't eat oily fish once a week, consider taking a supplement. These are derived from fish liver oils, such as cod liver oil, which also contain vitamins A and D. These can be toxic in large amounts, so if you're taking other supplements such as a multivitamin, it's easy to exceed the maximum safe dose. As they contain vitamin A, fish liver oil supplements are not recommended for pregnant women - look for supplements labelled simply as omega-3 supplements.