Essential Fatty Acids (EFAs)

EFAs are a necessary component of the basic human cell.  There are two main categories of fatty acids, the omega 3 fatty acids and the omega 6 fatty acids.  Both are polyunsaturated and considered to be “good fats” for the body.  EFAs must be consumed in the diet because the human body, mother or baby, cannot make enough of them for optimal function on its own.  It is a good balance between the two types of fatty acids that results in the best health status.

The American diet tends to have too many omega 6 fatty acids.  These are found in fatty meats, fried or ‘fast’ foods, dairy products, and oils.  On the other hand, we tend to eat an inadequate amount of the omega 3 fatty acids, most easily found in fatty fish and organ meats.  In fact Americans have the least amount of omega 3 fatty acids in their diet than any other major culture or population.  Typically the average American woman gets only 20-25% of the recommended amount of omega 3 fatty acids but consumes twice as much of the recommended omega 6 fatty acids.  This is not an ideal balance to best support a pregnancy or good health.

Essential Fatty Acids in Pregnancy

Since these nutrients are necessary to make and maintain human cells and they are a major component of brain and eye tissue, it is easy to understand the importance of enough fatty acids during pregnancy.  The mother’s supply must support the development of the growing fetus and infant.  Brain and eye development is most rapid in the third trimester and during the baby’s infant stage. Remember the fetus and breastfeeding infant must rely on the mother to supply the EFAs during pregnancy and lactation as they cannot produce them on their own.  The National Institute of Health recommends 300mg of omega 3 fatty acids daily for pregnant and breastfeeding women to adequately support this function. Unfortunately probably less than 2% of pregnant or breastfeeding women in the United States get this amount of omega 3 fatty acids from their diet.  Smoking, having twins, closely spaced pregnancies and a vegetarian diet can worsen the deficiency of these important nutrients.

Research has proven that EFAs, dietary sources or supplementation, are safe in pregnancy.  Studies have shown that an adequate amount of fatty acids can have a positive effect on a pregnancy in the following ways:

• Decreasing the risk of preterm delivery
• Decreasing the risk of some pregnancy complications
• Promote normal fetal growth and development (esp. cognitive, optical, & neurological
• Associated with healthier birth weights
• Decreasing the risk of postpartum depression
• Improving nerve signal transmission
  

Essential Fatty Acids for Infants

We knew that breast milk was best, now we know why.  Human breast milk is one of the best sources of omega 3 fatty acids.  The increased amount of fatty acids in breast milk is probably why breastfed infants have better cognition in the first 18 months of life when compared to infants fed with unsupplemented formula.  The fatty acids in breast milk are in a form that the baby can easily digest and absorb.  Adequate intake or supplementation in the mother during the end of pregnancy and through lactation improves the quality of a mother’s breast milk.  This continues to support the fetal development and has positive effects on the infant after birth.  Other benefits of adequate EFAs in the infant include improved eye development, better visual acuity, improved learning and behavioral characteristics, improved psychomotor development (hand-eye coordination) and higher IQ scores.  These benefits carry through the childhood years.

Essential Fatty Acids throughout Life

The American Heart Association recommends an increased consumption of fatty acids because they are also important for adults.  The pregnancy itself tends to deplete a woman’s supply of EFAs and it can take six or more months or to replenish her supply.  An adequate intake can lower the risk of osteoporosis, heart disease, diabetes, cerebral palsy, and psychological disorders.  It may help moderate blood pressure, lower triglycerides and balance good and bad cholesterol.  A healthy balance of fatty acids may have a positive effect on Alzheimer’s disease, depression, some cancers, attention deficit hyperactivity disorder, asthma, and arthritis.  Scientists are learning more about other helpful aspects of these essential nutrients.

So How Do You Get What You Need???

So now that you know how well these fatty acids are for you, how can you get enough of them?  Oily fish such as salmon, tuna, sardines, mackerel, anchovies, halibut, and herring and organ meats are excellent natural sources of omega 3 fatty acids.  Eggs enriched with DHA are also good sources, as is meat from beef cattle or bison that have been grass fed or given flaxseed supplements.  Poultry and some oils such as canola, soy, flaxseed, and walnut, are less sufficient sources.

Because of the concern of mercury and PCB contamination during pregnancy, it is recommended that dietary intake of fish be limited to the following:

• Avoid shark, tilefish, swordfish and mackerel
  
• Maximum amount of 12 oz of shrimp, canned lite tuna, salmon, Pollock, and catfish per week
  
• Maximum amount of 6 oz of albacore or “white” tuna per week
  
• In general, ocean fish is preferred to freshwater fish unless it is raised on a fish farm\
  
• Fresh tuna is preferred to canned tuna
  

Whether due to taste and cultural preferences or as a result of the concern of contamination, most pregnant women have difficulty obtaining the recommended 300mg of omega 3 fatty acids a day in their diet.  These essential fatty acids are available in supplemental forms and some prenatal vitamins already contain them.  You can ask your nurse-midwife more about this.  Fish oil supplements are also good sources of omega 3 fatty acids.  Yet even with fish oil supplements, the mercury and PCB content should be noted.  Using plant source supplementation further reduces the risk of these contaminants.  There are also researched nutrition programs that are designed to emphasize the benefits of fatty acids in order to maximize health, for example The Zone Diet by Dr. Barry Sears.