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How To Get More Omega-3 Into Your Diet And What It Can Do For Your Health 

Modified on November 9, 2022 at 10:48 PM

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Omega-3 fatty acids are essential nutrients that you obtain from your diet. There are many health benefits of omega-3 that we will discuss throughout this guide. Adequate consumption of omega-3 is particularly important for pregnant women as it aids the retina and fetal brain development. 

So, how do you get more omega-3 into your diet? And what exactly are the benefits? This guide will tell you everything you need to know. From taking prenatal omega-3 supplements to varying your diet – here is what you can do. 

Vary Your Diet

Omega-3 fatty acids are found naturally in some foods. Therefore, if you want to increase your omega-3 intake, you should vary your diet to include a range of these foods such as fish, seafood, nuts, seeds and plant oils. Fish like mackerel, salmon and tuna are particularly high in omega-3. However, pregnant women should be cautious with fish. Research shows that pregnant women should limit themselves to 2-3 servings of fish per week as it could harm the baby’s nervous system. 

It’s pretty easy to get good foods that contain plenty of omega-3 into your diet in general, however. Whether you eat a little more salmon or you even learn how to make some Maryland Crab Cakes and add those as a side, you’ll find that you can actually get this goodness into your diet in a lot of ways. So there is not much excuse for not having this kind of omega-3 source in your diet at all, especially when the foods that contain it are often so delicious.

Luckily, you can also gain omega-3 through other foods like flaxseeds and chia seeds. You can also try cooking with plant oils such as soybean oil and canola oil. It is important to note that omega-3 fatty acids can also be added to fortified foods like eggs, milk and yogurt. Always read the label of these products before buying them to ensure they contain the omega-3 you and your baby need. 

Take A Prenatal Omega-3 Supplement

Nausea and sickness are often common symptoms associated with pregnancy. This can make the process of varying your diet quite tricky for some mums out there. Foods like fish may suddenly make your stomach turn. If that is the case, a prenatal multivitamin with omega-3 in it could be an ideal solution. 

If you are struggling to keep food down but are worried about getting enough omega-3 in your diet, consider taking a prenatal omega-3 supplement like this one from Needed. Their omega-3 powder is a nourishing formula that absorbs into the body and can be taken as a smoothie. You and your baby get the nutrients you deserve, and you no longer have to worry that you are not getting enough omega-3 into your diet. 

Omega-3 Health Benefits

So, we have discussed how we can incorporate more omega-3 into our diets. However, why should we actively try and do this? What health benefits does omega-3 offer? We’ve included a list of some of the common benefits below. Let’s explore them in more detail to find out how they can support us throughout pregnancy. 

Aids Heart Health

Omega-3s are essential nutrients for your heart. They aid your heart health in many ways. They can reduce the amount of fat in your blood (called triglycerides), lowering your risk of severe health conditions like heart disease. The reduction of triglycerides can also prevent you from developing arrhythmias (irregular heartbeat). This can lead to sudden complications like a stroke. 

Strokes and heart attacks continue to be leading causes of death worldwide. In the US alone, one person dies every 36 seconds from cardiovascular disease. Consuming a variety of omega-3s can help lower your risk. Omega-3s can also lower high blood pressure and protect your arteries from plaque which could lead to severe medical issues in the future. 

Promotes Brain Health During Pregnancy

One of the reasons pregnant women should consume omega-3 is that it aids brain growth and development in infants. This is because our brains use omega-3 fatty acids to build nerve cells in the brain. These nerve cells help our memory and enable us to learn. It is a nutrient that has also been known to ward off diseases like Alzheimer’s. 

Some research has also suggested that pregnant women who get enough omega-3 offer several additional benefits to their children. Your child can experience higher intelligence, and it can even decrease their risk of developmental delay and conditions like ADHD. Take a look at some of the reasons why omega-3 is important for children by conducting some online research to help strengthen your understanding. 

May Improve Bone And Joint Health

During pregnancy, your body goes through a lot of changes. As your baby develops, more pressure is put onto your joints and bones to support the added weight of your child. To ensure that you have the strength needed to carry your baby, you need to improve your bone and joint health, and this is something that omega-3 can help with. 

Omega-3s can positively affect your bone health by making them stronger. This is because they increase the amount of calcium in your bones. As well as making you stronger, it can also reduce your risk of medical conditions like arthritis and osteoporosis. Both of these conditions affect your bone structure. You can learn more about them by conducting some online research. 

Can Help Fight Autoimmune Diseases

Type 1 and type 2 diabetes are two conditions that can cause some pregnancy complications. The disease develops when there is too much sugar in your blood. Failure to control the condition can lead to congenital disabilities and other serious health complications in women. Therefore, autoimmune diseases like these are certainly something you want to avoid or get under control to assist your baby’s development. 

Omega-3 fatty acids can help your body fight against autoimmune diseases like diabetes. This is because some omega-3s have anti-inflammatory qualities. If you want to benefit from this, start making necessary changes to your lifestyle today. Seek inspiration from healthy omega-3 recipes online to help you increase your intake of this essential nutrient. 

Summary

Omega-3 is an essential nutrient that we all need to assist healthy development. For pregnant women, it can support their child’s growth while offering other valuable benefits like a minimized risk of conditions like ADHD. Omega-3 can be found naturally in certain foods, like the ones listed in this helpful guide. It is important to remember that if you are struggling to consume these foods during your pregnancy, don’t hesitate to try a prenatal omega-3 supplement so you and your baby can get the nutrients you both deserve. Omega-3 offers many health benefits, and it should certainly become a staple nutrient in your everyday diet. 

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Posted By The Fashionable Housewife
on April 7, 2022 at 5:28 PM
Filed Under: Health & Fitness, Vitamins & Supplements
Tagged With: dietary supplements, fish oil, omega 3's, omega-3, prenatal, prenatal vitamins, prenatals, supplement, Supplements

About The Fashionable Housewife

Sarah-Jean Ballard is the Editor in Chief of The Fashionable Housewife blog and Founder of Fashionable Media. Married to a sexy Molecular Biologist, housewife, mom to 5, homeschooler, Certified Personal Nutritionist and entrepreneur who's mission is to help moms just like you look and feel GREAT! Other interests include dancing, yoga, positive intactivism, natural birth and breastfeeding support, babywearing, paleo & gluten-free cooking, and promoting an overall healthy lifestyle to all.

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Sarah-Jean Ballard

Hi! I’m Sarah-Jean. I’m a Christian, the wife of a handsome Molecular Biologist, and the homeschooling mother of 5 beautiful kids!

I enjoy homesteading, reading, writing, cooking, baking, crafting, home decorating, Xtend Barre, and of course, fashion!

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

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Today was my due date for Dylan. Considering he w Today was my due date for Dylan.

Considering he was my 6th child, it's possible he would have been here by now. It’s been extra hard for me this week. 

Despite my best efforts to be strong and stay positive, I am completely brokenhearted. I’m just being honest. I could pretend I’m fine, but that doesn't do me or anyone else any good to be dishonest about the pain of miscarriage or the grief that comes with losing a child. 

My heart is completely shattered from having an empty womb and an empty nursery. An empty bassinet in the corner and unused tiny newborn outfits, all washed, folded, and ready… for nothing. 

It makes me physically sick to my stomach when I think about it all and I can't even fathom how I got here. How did I get here? 

This isn't how it's supposed to be! I should be holding a newborn right now! It’s so unfair. 

In an instant, my baby was gone and there was nothing I could do to change that. 

It doesn't matter how much time passes or what else happens in life, I will always miss him. My heart with always long for my baby. 

Those who haven't experienced loss tell you that "Don’t worry! Things will get better, just focus on the positive!" but people who actually know this grief and what it actually feels like to lose a baby, won’t tell you that. They know this hard road. They understand that unfortunately you don't just “get over it.” 

The grief doesn't just go away, even if you try to ignore it, it's still there. Like the sun. You don’t have to look at it to know it’s there. You can turn your back on it but it will still warm your skin. 

The grief from losing a child is unbearable. 
It is unpredictable.
It is unforgiving.
It is relentless.
It is all-consuming.
And it completely shatters you when you don’t expect it. 

You don’t get over it. You don’t forget. You simply learn to live with it. And I’m learning to live with it every day. 

It’s been 137 days I’ve had to live without my baby. 

Lord Jesus, please… hold me extra tight tonight. 

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You do not find a happy life. You make it. 

That’s the biggest lesson that grief has taught me. If I just wait around to be happy again, I’ll die sad. 

You don’t get through grief and come out the other side. That’s not how it works. You learn how to grow around it like a tree grows around a rock that’s in the way. You don’t wait for the rock to move. Cause it’s not gonna. 

Choose happy. And then make it happen. 

#choosehappy #joyinthejourney #griefjourney #healingfromtrauma
8 billion smiles in the world, but his is my favor 8 billion smiles in the world, but his is my favorite. 

Happy Valentine’s Day, @daeinexplains 🥰

The last 20 years with you have been my favorite years on this earth. ❤️ 

If I did anything right in my life, it was when I decided to give my heart to you.  You are my best friend, my soul mate, my better half, my rock, my everything. 

I love you.

#couplegoals #marriedlife #motherhoodthroughinstagram #weddingday #marriagegoals #yourestilltheone
Kids love helping if you just let them!💁🏼‍ Kids love helping if you just let them!💁🏼‍♀️

This little guy always asks to help when he sees me cleaning the house, washing the floors, doing laundry, or emptying the dishwasher. That’s what I love about Montessori parenting - it allows kids to do  big jobs and in turn makes them eager to help! 

He was over the moon when we gave him the @lovevery floor mop that actually works! He uses it daily now. The mopping pad is machine washable and you can refill the fluid container on it. I usually just do water and a drop of essential oils because he loves it when everything smells clean! 😜 

Definitely recommend! If you want to grab this mop for your little helper, it’s in the Storyteller Play Kit from Lovevery for 3 year olds. 

LlNK is in my bio to get FREE shipping! 💃🏼

#lovevery #loveverytoddler #loveverypartner #montessoriathome #montessoriplayroom #montessoritoddler
Stop trying to fit your square self in a round hol Stop trying to fit your square self in a round hole. 

Sometimes we outgrown relationships. Sometimes we realize someone else isn’t a good influence on our lives. Sometimes we realize we aren’t a good influence for someone else. Sometimes we need to let things go that aren’t good for us in order to grow. And that’s ok. 

Stop trying to sit at a table you are no longer welcome at. Just be yourself, focus on God, love your family and friends, and the right people will gravitate to you. ✌🏻 

#raisingsaints #momlife #motherhoodunplugged #selflovejourney #growingpains #selfcaresunday
When your toaster breaks from a power surge you ta When your toaster breaks from a power surge you take that as a sign that it’s time to upgrade! 🤪

It wasn’t hard to pick a new 4 slice toaster. As soon as I saw this one from @haden_usa I added it to my cart. I bought it from @lordandtaylor because it had the fastest shipping and I didn’t want to wait! 

No fancy electronics, screens, or extra features we don’t need. Just simple, straight forward functions and perfect results everytime. Plus it matches all my @cafeappliances too! 😂👍🏻

What do you think of this 4 slice toaster?! 

#toasters #kitchenappliances #kitchendesign #kitchendecor #whitekitchen #farmhousekitchen #farmhousestyle #whiteappliances
I’m obsessed with these leather booties from @en I’m obsessed with these leather booties from @enjoiya! 💃🏼 

The “Steffi” in green are the perfect boots for ushering in spring weather with their delicious vintage leather and worn-in look right out of the box. I love the chunky lug soles and inside zippers to get them on and off easily. 

These are the boots you’ll want to wear again and again. And again. 

Use my coupon code BALLARD20 to get 20% off your order! Find them on www.enjoiya.com

#leatherbooties #enjoiya #italianshoes #realmomstyle #momstyle #momstyletips
All the poop shoveling doesn’t seem so bad with All the poop shoveling doesn’t seem so bad with the prices of eggs right now! 🤪 🐔 🥚 

Guess it’s ok to be a crazy chicken lady and have a homestead now! 🤣

#momlife #crazychickenlady #homesteadlife
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