Healthy Eating During Pregnancy: Omega-3 fatty acids

1.4g daily intake is recommended for fetal development, particularly eye and brain development. Omega-3 also helps in fighting depression and anxiety, lowering blood pressure, improve eye health and it reduces the chance of heart disease. 

• Signs of deficiency: 

  • Skin irritation and dryness

  • Depression

  • Dry eyes

  • Joint pain and stiffness

  • Hair changes in texture, integrity and density.  

• Some Omega-3 rich foods include:  

  • Mackerel, salmon, cod liver oil, herring, oysters, sardines, and anchovies

  • Flax seeds, chia seeds, walnuts and soybeans 

  • Fortified foods such as certain brands of eggs, juices, milk or soy beverages