In this article you will learn what distinguishes omega-3 fatty acids from omega-6 fatty acids and omega-9 fatty acids and why you need to pay special attention to the supply of the omega-3 fatty acid DHA during pregnancy.
«Omega-3» is the colloquial term for a group of fatty acids that we take in with food. Fatty acids are a component of fats and oils.
Three of these omega-3 fatty acids are central to our bodily functions:
We cannot live without omega-3 fatty acids. They are essential for the functioning of many metabolic processes.
Omega-3 fatty acids ...
Omega-3 fatty acids are found in many foods, and a distinction must be made between plant and animal sources of omega-3.
Some types of fish contain particularly high amounts of EPA and DHA. These fish include salmon, anchovy, sardine, herring and mackerel. It is also present in small crustaceans (krill).
EPA and DHA originally come from algae, which the fish and crustaceans ingest through their food. These algae (e.g. spirulina, schizochytrium and chlorella algae) are also used for the production of food supplements with omega-3.
For our health, the right balance between omega-3, -6 and -9 fatty acids is very important. The biggest difference between these fatty acids is that our body can only produce omega-9 fatty acids itself. Omega-3 and omega-6 fatty acids, on the other hand, are "essential", i.e. we have to get them from food.
As a result of our western diet, we usually consume too much omega-6 and too little omega-3 fatty acids.
Almost every tissue in our body relies on omega-3 solid acids. They have a positive effect on the heart, brain and eyes, support the development of muscles and brain function.
A sufficient supply of omega-3 fatty acids has an influence on the coagulation and fat levels of the blood and is supposed to protect against cardiovascular diseases.
Omega-3 DHA is important for the development of the baby in the womb and for the newborn during breastfeeding.
Omega-6 fatty acids have a vasoconstrictor effect and support growth processes. These fatty acids are also vital.
The body uses the same enzyme to break down omega-6 as it does for omega-3. If the body already uses the enzyme to process omega-6, it is no longer available for the important omega-3 fatty acids and the body can then no longer absorb omega-3.
Omega-6 fatty acids are found, for example, in sunflower oil and safflower oil. These oils are often also processed in ready-made foods and therefore ready-made products are often rich in omega-6.
It is important that we consume omega-6 and omega-3 fatty acids in the right ratio. Health experts recommend a ratio of 5:1 (omega-6 to omega-3). However, our western diet leads many people to consume an unfavourable amount of omega-6 fatty acids in relation to omega-3 fatty acids (15:1). This can have a negative effect on health.
The oils with a favourable ratio of omega-3 to omega-6 fatty acids are:
Tip: Eat more foods with omega-3 fatty acids and fewer foods with omega-6 fatty acids. Therefore, reduce the consumption of sunflower oil, soybean oil and convenience foods. Instead, eat flaxseed, chia seeds and fatty fish.
Omega- 9 supports the
function of the nerve cells. These fatty acids have a positive influence on the cardiovascular system and regulate cholesterol levels.
Unlike omega-3 and omega-6 fatty acids, our body can produce omega-9 fatty acids itself, i.e. they do not necessarily have to be ingested through food.
Omega-9 fatty acids are found in the following foods, for example:
Omega-3 fatty acids - especially the omega-3 fatty acid DHA - have a positive effect on the development of the unborn child.
In the womb, the baby is supplied with DHA via the placenta, and the infant receives it via breast milk.
DHA supports normal development of the eyes and brain of unborn and breastfed infants.
Omega-3 fatty acids - especially DHA - influence the development of babies' brains during pregnancy. An adequate supply of DHA is associated with the maturation of intelligence.
Comparative scientific studies show that infants with a diet low in DHA have poorer visual acuity.
Pregnant and breastfeeding women are advised to take 200mg of DHA daily in addition to the recommended daily intake of omega-3 fatty acids (250mg DHA and EPA).
Nutrition experts advise a DHA-rich diet especially from the 13th week of pregnancy and during breastfeeding.
Omega-3 fatty acids are found in algae, fish and plants. Plants contain almost exclusively ALA, while in fish and algae mainly EPA and DHA, which is important in pregnancy, can be found.
Among fish, especially fatty fish are rich in the omega-3 fatty acid DHA. Experts therefore recommend that pregnant women eat 100 to 200 grams of cold-water fish at least twice a week.
Vegetable oils also contain omega-3, but they are not suitable for the sole supply during pregnancy and breastfeeding, as they only contain a DHA precursor. The human body only partially converts this precursor into DHA.
It is therefore difficult to cover the need for the omega-3 fatty acid DHA exclusively with vegetable oils.
For vegans, there are alternatives to animal sources of omega-3 DHA. For example, the microalgae Schizochytrium contains a lot of DHA. It is used for the production of food supplements.
In addition to minerals, trace elements and omega-3 fatty acids, women should pay attention to their vitamin supply when eating during pregnancy.
It is particularly important to take in sufficient vitamins D3 and K2 during pregnancy and breastfeeding. These vitamins play an important role in the formation of bones. During pregnancy, the bones of the unborn child are built up and calcium is removed from the mother's bones.
With our modern diet, we are used to favouring low-fat and low-calorie foods. However, vitamin D3 and vitamin K2 are found in high-fat foods such as oils, milk, butter, eggs, nuts, fish and meat. If we avoid these foods, an undersupply of these vitamins can result.
Vitamin D3 promotes calcium absorption. Calcium that we consume with food must first be released in the gastrointestinal tract so that it can be absorbed in the small intestine. Vitamin D3 promotes the absorption of calcium from food and drinking water. Vitamin D3 therefore contributes to optimal bone health (strong bones) and high bone density.
Vitamin K2 is involved in the transport of calcium. It controls the incorporation of calcium into the bones and teeth and is therefore partly responsible for the development of healthy teeth and a good jaw development.
Of course, it makes sense to eat a balanced diet and to take in the amount of omega-3 fatty acids that the body needs. However, this is often not so easy, especially in times of high demand, such as during pregnancy and breastfeeding.
There are many food supplements that contain omega-3. Some contain omega-3 fatty acids from fish. For vegans, food supplements made from algae are suitable.
For pregnant women and women who are breastfeeding, food supplements are ideal that contain omega-3 DHA as well as vitamins D3 and K2 to meet the increased need of pregnant women for these vitamins.
Food supplements with omega-3 fatty acids are available, for example, in the form of fish oil or fish oil capsules. However, obtaining omega-3 fatty acids from fish has disadvantages:
Omega-3 DHA can be obtained from algae. The advantage is that the microalgae can be propagated in bioreactors to produce algae oil. In contrast to fish oil, the composition of the algae oil can be precisely controlled.
Food supplements with omega-3 from algae oil are best suited for vegans and vegetarians.
An optimal food supplement for omega-3 supply during pregnancy and breastfeeding is AndreaDHA® plusD3 + K2. In addition to omega-3 DHA, it contains vitamin D3 + K2D, which is important for bone formation and dental health.
You can get AndreaDHA® plus D3 + K2 in your drugstore or pharmacy.
AndreaDHA® plus D3 + K2 is a food supplement with omega-3 fatty acid (DHA), vitamin D3 and vitamin K2 on a purely vegetable basis.
AndreaDHA® plus D3 + K2 is also suitable for vegans.
The omega-3 fatty acid DHA (docosahexaenoic acid) is a vital building block of cells, especially for the retina of the eyes and the brain and nerve cells.
In the unborn and the newborn child, omega-3 DHA contributes to the normal development of the brain and eyes.
During pregnancy, some of the mother's calcium is needed for the formation of the baby's bones. Therefore, pregnant women should make sure to take enough vitamin D3 and K2. These two vitamins support healthy bones and teeth.
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