Years ago that you discussed and studied the effects of fish during pregnancy, how many pieces are healthy, what types of fish … and recommendations are not always the same as we have seen lately. A new study has wanted to check the benefits of eating salmon during pregnancy.
In our review about the fish that can be eaten during pregnancy already we we included salmon, a kind of oily fish rich in Omega-3 and that would not be harmful as other blue fish that accumulate mercury and that it has been recommended not to consume during pregnancy, infancy and childhood.
But salmon is a smaller fish, and there are varieties of fish farm that minimize the risk of accumulating heavy metals in the body and which could be harmful to the mother or the fetus.
Scientists from the University of Granada have shown that the consumption of two pieces of salmon fish farm a week during pregnancy is beneficial both for the health of the woman and the child.
The study on salmon during pregnancy
Research, framed within a project funded by the sixth framework programme of the so-called European Union “The Salmon in Pregnancy Study” (SiPS), reveals that the consumption of salmon increases both in women and their newborns, the level of fatty acids omega 3, and improves antioxidant defenses of both because of the levels of selenium and retinol contained in fish.
To carry out this work, the authors selected a random sample of pregnant women with a low consumption of fish. These women were divided into two groups: Control Group, which continued with their usual diet, and the Salmon Group, which added to their diet two portions of salmon ‘made to measure’, from the 20th week of pregnancy until birth.
This salmon is characterized by having been raised in fish but with a controlled diet, using select ingredients (oils and plant foods such as algae and zooplankton), so that it is rich in fatty acids omega 3 of vegetable origin. Also contains antioxidant vitamins such as vitamins A and E, selenium, and very low levels of pollutants.
Scientists checked through various samples that pregnant women who usually have a low intake of fish, when they consume two servings of salmon a week increase the content of fatty acids omega 3, both them and their newborns, and manage to reach the minimum intake recommended for these fatty acids.
In addition, the consumption of two servings of salmon a week during pregnancy does not increase the oxidative stress: the improvement of antioxidant defenses might be useful to prevent or reduce further oxidative stress associated with normal pregnancy.
Finally, the consumption of farmed salmon a week, by the pregnant women in the study, does not affect negatively the system of antioxidant defense, the metabolism of the hydrates of carbon or lipidios of their newborn infants.
Benefits of omega 3 during pregnancy
Omega-3 acids help to control blood pressure, reduces the rate of cholesterol and improve heart functions. It contributes to better the baby’s cognitive development since they are essential to the baby’s brain development and reduce their colds, while preventing the depression of the mother.
All varieties of fish contain omega-3. Sources of protein, fish represents the food par excellence. Also provides calcium, iron, vitamins A, B1, D and E, zinc… Furthermore, the consumption of oily fish sea (and white) provides iodine.
Remember that apart from a varied and balanced diet (will not eat fish every day, nor the same fish always), to obtain the benefits of the Omega 3 there are many other foods, but if we talk about fish, and excludes those who accumulate excess mercury, salmon is a good choice.
In addition would have albacore, sardines, herring, mackerel, boqueron or bocarte, mullet, eel, mackerel or common chicharro, mackerel, halibut, sea trout, dogfish… … ultimately, smaller fish which do not accumulate mercury. However, we must warn that smoked, salted or marinated varieties bear the risk of being contaminated by the parasite anisakis, so better opt for cooked varieties.
In addition, if we want to vary and opt for different fish food, alternatives exist to take Omega-3 in other foods such as flax seeds (which also help to prevent constipation), the hemp, walnuts (also rich in vitamin E and copper) and seeds or pumpkin seeds, fortified foods & #8230;
In short, there are many options to take Omega-3 and benefit from its advantages, and seems to confirm that eat two pieces of salmon a week is good for the health of pregnant women and their babies According to this new study.
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