Five nutrients every woman needs
4. Brain-boosting omega-3 fats
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?
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.
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