More popularly known as Omega-6 and Omega-3 fatty acids, they can be naturally consumed via a varied and balanced diet.
What are essential fatty acids good for?
Fatty acids are elements found in lipids, an important component of our living cells. They form part of the polyunsaturated fatty acids, also known as "good fats". We get them from food sources as our body cannot manufacture good fats on its own.
Omega-3 benefits:
- Helps develop your baby’s brain and eyes
- Helps lower the risk for premature delivery
The ratio between Omega-6 and Omega-3 fatty acids is important. Studies have shown that in first world countries, consumption is 10 to 20 times more Omega-6 than Omega-3. But remember that the ideal Omega 6:Omega 3 fatty acids ratio should only be around 5:1.
Essential Fatty Acids on your plate
Foods rich in Omega-3 fatty acids include:
- Canola oil, Fish oil
- Spinach
- Fresh fish (Milkfish or bangus, Tilapia, Catfish or hito, Salmon, Tuna) and fish eggs
Foods rich in Omega-6 fatty acids include:
- Eggs
- Butter
- Animal fats
You may have noticed that the Filipino diet is usually rich in animal fats. This means that our intake of Omega-6 is sufficient and sometimes even too high!
Tips on how to get a healthy ratio of essential fatty acids:
- To ensure a good Omega-6/Omega-3 balance, eat fatty fish once or twice a week, such as Milkfish or Tuna.
- Use canola oil for sautéed vegetable dishes.
- Vary the oils (canola, soybean, olive oils) to enjoy the benefits of each of them. Consume 2 tablespoons a day.
- If you don’t eat fish, it’s best to consult with your doctor. You may get a prescription for an Omega-3 food supplement (such as fish oil for pregnancy) if deemed necessary.
From the NESTLÉ Global Archive co-written with RND KATE PERALES
Related articles
Easy Pregnancy Meal Plan Ideas for Pinoy Moms
Looking for a pregnancy meal plan? This 7-day guide for Filipino moms-to-be offers healthy recipes, nutrient advice, and snack ideas. Start eating well for your baby!
8 mins to read
How to Claim Paternity Leave in the Philippines and Why It Matters
Dads, taking a leave helps moms get much-needed rest and gives you time to bond with your baby (and learn the art of swaddling)!
6 mins to read
32 Weeks Pregnant: Prenatal Checkups Become Crucial Now
Now that you're 32 weeks pregnant, you have one month to go before you finally see your little one! Here's what's going on with your baby and body.
7 mins to read
12 Weeks Pregnant: Your Guide to the End of the First Trimester
You’re nearing the end of your first trimester when you're 12 weeks pregnant! Discover your baby’s development, symptoms to watch for, and tips for this exciting week.
5 mins to read
3 Types of Ultrasounds in Pregnancy and When You Need Them
Not sure what the different types of ultrasounds in pregnancy are for? Here’s a clear guide to the dating scan, anatomy scan, and other key screenings.
8 mins to read
Vaccines for Pregnant Women: Which Ones You Need and When to Get Them
This guide to vaccines for pregnant women explains which shots your ob-gyn is likely to recommend and why they're crucial for your and your baby's health.
7 mins to read
25 Weeks Pregnant: Your Baby Can Hear Your Voice!
Now that you’re 25 weeks pregnant, your baby is listening and dreaming. Here's what to expect from your symptoms to your next big check-up.
7 mins to read
18 Weeks Pregnant: Exciting Changes in Your Baby's Senses!
Your little one's hearing is developing, and their motor skills are forming. Your mid-pregnancy scan is coming up now that you're 18 weeks pregnant.
5 mins to read
17 Weeks Pregnant: Your Baby Is More Active and Growing Fast
Congratulations on being 17 weeks pregnant! Discover your baby’s new movements, how they're putting on fat, and what symptoms you can expect.
6 mins to read
15 Weeks Pregnant: Your Baby’s Developing Senses
At 15 weeks pregnant, you might feel stretching pains and even pregnancy rhinitis. Here’s what to expect from your body and apple-sized baby.
7 mins to read
35 Weeks Pregnant: Baby's Position, Back and Hip Pain, What to Avoid
When you're 35 weeks pregnant, the time is near when your baby moves from your belly into your loving arms. Read the special preparations your body is making!
7 mins to read
6 Weeks Pregnant: Your Baby’s First Heartbeat and Key Symptoms
At 6 weeks pregnant, your baby is developing rapidly. Find out about symptoms like bloating, explore nutrition tips, and know when to call the doctor.
6 mins to read
22 Weeks Pregnant: More Intense Symptoms and Baby's Major Developments
At 22 weeks pregnant, your baby is the size of a kamote and can thumb-suck! Learn more about their development, your pregnancy symptoms, and nutrition tips.
5 mins to read
14 Weeks Pregnant: Your Growing Bump and Lemon-Sized Baby
Welcome to the second-trimester sweet spot! When you're 14 weeks pregnant, nausea fades while your lemon-sized baby starts growing fine hair called lanugo.
6 mins to read
7 Common Micronutrient Deficiencies Every Expecting Mom Should Know
Micronutrient deficiencies pose a serious health risk during pregnancy and early childhood. Know what they are to support your health and your baby's!
6 mins to read
Can't Sleep? Your Guide to Insomnia During Pregnancy
Struggling with insomnia during pregnancy? Explore its common causes and learn simple tips to help you get the restful sleep you and your baby need.
2 mins to read
27 Weeks Pregnant: Feel Your Baby's Kicks and Check if You're Snoring
You're approaching the end of your second trimester at 27 weeks pregnant! Here's what to know about your symptoms and your baby's development.
7 mins to read
Pregnancy Sleeping Positions: A Trimester-by-Trimester Guide
Know the recommended pregnancy sleeping positions for your comfort and your baby's health. Discover the best positions for each trimester and which ones to avoid.
6 mins to read
39 Weeks Pregnant: Your Body’s Getting Ready for Childbirth!
You can relax when you reach 39 weeks of pregnancy because your baby is officially full-term and ready to enter the world!
6 mins to read
