Do you know why omega-3 is essential during breastfeeding?

All mothers breastfeeding their child They are aware that it is essential that they take care of their own feeding to transmit to the baby, through breastfeeding, all those nutrients that it needs. But what if I told you that there is a nutrient that is capable of reducing postpartum depression and that also favors the correct brain development of the baby?

It is about the omega-3present in nuts and oily fish; hence the importance of eating these foods during breastfeeding. “Omega-3 is an essential nutrient in our diet that also has important effects on health, such as reducing cardiovascular risk or its contribution to the proper functioning of the immune system and the brain,” as detailed. Sara Rivas Pereira, clinical nutritionist and dietician specializing in the maternal and child environment with consultation at the Vithas Vigo Hospital.

To this we should add the “evidence of the relationship of omega-3 intake with the decrease of the postpartum depression and with the general well-being” of the mother, as Rivas has been able to verify from several studies and from her own work experience, despite the fact that there is very little scientific literature on certain topics related to mother’s nutrition during breastfeeding.

It is, therefore, a very necessary nutrient for the woman breastfeeding her babyespecially for those with a greater tendency to suffer from depression or who feel more emotional ups and downs during postpartum.

As for the nursing babyalthough the composition of breast milk It practically does not vary with the mother’s diet, as does the quantity (except in cases of severe malnutrition or very specific pathologies), “a good supply of fats in breast milk is important for its correct development and growth,” explains the nutritionist. “Specifically, omega-3s are related to the correct brain development and visual function of the babyin addition to contributing to a reduction in the risk of allergies and control of autoimmune diseases.”

Details that omega-3 is a type of fatty acid from the group of polyunsaturated fats that is present in many foods, such as blue fish (salmon, sardines, mackerel…), nuts and seeds (walnuts, chia seeds, flax seeds…) or vegetable oils. “We can also find omega-3 fatty acids in other foods such as eggs or fortified milk and legumes, although to a lesser extent.”

The specialist reports that, for those people who, for one reason or another, do not comply with the recommendations for the intake of the indicated foods, “there are omega-3 supplements “which are also a good option” in these cases (although it is appropriate to try to ingest this nutrient naturally, through your diet). “It must also be taken into account that many supplements suitable or indicated for the stage of pregnancy and breastfeeding show sufficient doses of omega-3 in their composition to cover the recommended daily needs at these stages.”

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What other nutrients should the mother ingest during breastfeeding?

“During breastfeeding, not only caloric and general macronutrient needs increase, but also micronutrient needs.” The clinical nutritionist refers to vitamins and mineralsall of which are relevant at this stage, although some of them are, in addition to omega-3, “especially interesting.” Sara Rivas points out the following:

• Fiber: constipation, common in pregnancy (especially in the third trimester), it is often maintained after the delivery. “To deal with it, it is recommended a good intake of fruits and vegetablesin addition to whole grains, and a correct intake of water.”
• Iodine: “The needs of this mineral must be covered during breastfeeding,” the specialist tells us. However, supplementation is not considered necessary; Using iodized salt instead of common salt would be sufficient.
• Vitamin D: “although the requirements for this vitamin do not increase during lactation, and its supplementation is not considered necessary, it is important to keep it in mind, since after childbirth and, above all, the first weeks of the baby’s life“You spend a lot of time at home.” This can lead to lower vitamin D levels in the mothersince the sun is one of the main sources of this vitamin, “so whenever possible, it is advisable to go out and expose yourself to it for about 15 minutes to allow its synthesis.”
• Iron: Women should increase their iron intake if a lot of blood has been lost during childbirth, since it can be related to anemia. In any case, your medical team will indicate this to you.

“There are vitamins such as A, K, B1, B6 and B9 (folic acid) and B12, which are secreted in breast milk and it is known that there are deficiencies in it when there are deficiencies in the mother, that is, they depend on maternal diet”, emphasizes Rivas Pereira. “Regardless, and as mentioned before, except in specific cases and with a varied diet rich in vegetables, fruits, cereals and legumes, all the requirements of the breastfeeding mother can be met.”