Pregnant Women Need Omega-3 Supplements During Pregnancy

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Folate has long been acknowledged as a necessity for expectant women, or women even thinking about pregnancy, because of its ability to lower a baby’s risk of being born with spina bifida or other neural tube defects.

Recently, researchers have concluded that omega-3 fatty acids may be similarly valuable in an unborn baby’s development. A recent study has found that a specific type of omega-3 fatty acid, docosahexaenoic acid (DHA), improves a baby’s brain development. Two other studies on omega-3 fatty acids found that pregnant women who consume omega-3s give birth to babies with a lower risk of food allergies and eczema. This follows earlier research that suggested a low intake of omega-3 fatty acids could increase the risk of mothers having an early delivery.

Certain types of fish are good sources of omega-3 fatty acids (specifically DHA and EPA), which experts believe are important for your baby’s brain and eye development. Cold-water fish – also referred to as fatty fish – contain the highest amounts of omega-3s.

In general, it’s better to get your nutrients from food – that way you’ll benefit from other nutrients in the food at the same time. But chances are you’re not eating enough of the right fish to give you a significant dose of omega-3s, particularly if you’re trying to avoid fish that’s high in mercury.

In fact, unless you’re eating a significant amount of oily fish – such as 5 ounces of salmon, 14 ounces of rainbow trout, or 16 sardines – each week, you’ll probably have to get your omega-3s somewhere else.

You can’t get what you need from fish sticks and canned chunk light tuna. They’re low in mercury but are not a good source of omega-3s.

The other kind of canned tuna – solid white albacore – provides a somewhat higher dose of omega-3s, but it also tends to be higher in mercury, so some experts recommend that pregnant women avoid it. (The Food and Drug Administration recommends limiting your intake of solid white tuna to 6 ounces per week.)

You may have heard that flaxseed is a good source of omega-3s, but plant foods contain only the fatty acid ALA, which has not been proven to provide the health benefits of DHA and EPA.

Many foods – such as eggs, milk, soy beverages, juice, yogurt, bread, cereal, and margarine – are now fortified with omega-3s. Some don’t contain very much DHA or EPA, but small amounts can add up. Look for products that contain at least 50 milligrams of DHA per serving.

Supplements may be an easier way to get a good dose of omega-3s. Most experts think you should get about 300 milligrams (mg) of DHA a day during pregnancy. I recommend taking a daily supplement with 200 mg of DHA, since you should be able to get the rest through food, even if you don’t eat any fish. Choose a brand that also contains some EPA. (There’s no consensus on how much EPA you need.)

Many omega-3 supplements contain fish oil, and most of them are virtually mercury-free.  Mercury binds to proteins (the meat of the fish), but not to fats, where the oil comes from. In addition, supplement manufacturers use fish that are low in mercury. Some also distill the oil to remove contaminants.

Steer clear of fish oil supplements made from cod liver oil, however. Although cod liver oil is a good source of omega-3s, it contains amounts of vitamin A that are potentially toxic during pregnancy.

Fish oil supplements come in liquid, soft chews, and soft gel form, and some are flavored to mask the fishiness.

Other omega-3 supplements are derived from algae rather than fish. I particularly like this option. These supplements have no mercury and no fishy aftertaste, and they’re even appropriate for vegetarians.

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  145. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  151. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  155. The new Zune browser is surprisingly good, but not as good as the iPod’s. It works well, but isn’t as fast as Safari, and has a clunkier interface. If you occasionally plan on using the web browser that’s not an issue, but if you’re planning to browse the web alot from your PMP then the iPod’s larger screen and better browser may be important.

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  158. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  161. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  163. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

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  169. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  170. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

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  172. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

  173. Apple now has Rhapsody as an app, which is a great start, but it is currently hampered by the inability to store locally on your iPod, and has a dismal 64kbps bit rate. If this changes, then it will somewhat negate this advantage for the Zune, but the 10 songs per month will still be a big plus in Zune Pass’ favor.

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  175. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  176. Zune and iPod: Most people compare the Zune to the Touch, but after seeing how slim and surprisingly small and light it is, I consider it to be a rather unique hybrid that combines qualities of both the Touch and the Nano. It’s very colorful and lovely OLED screen is slightly smaller than the touch screen, but the player itself feels quite a bit smaller and lighter. It weighs about 2/3 as much, and is noticeably smaller in width and height, while being just a hair thicker.

  177. Hands down, Apple’s app store wins by a mile. It’s a huge selection of all sorts of apps vs a rather sad selection of a handful for Zune. Microsoft has plans, especially in the realm of games, but I’m not sure I’d want to bet on the future if this aspect is important to you. The iPod is a much better choice in that case.

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  180. Between me and my husband we’ve owned more MP3 players over the years than I can count, including Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etc. But, the last few years I’ve settled down to one line of players. Why? Because I was happy to discover how well-designed and fun to use the underappreciated (and widely mocked) Zunes are.

  181. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

  182. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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  184. Sorry for the huge review, but I’m really loving the new Zune, and hope this, as well as the excellent reviews some other people have written, will help you decide if it’s the right choice for you.

  185. I’ll gear this review to 2 types of people: current Zune owners who are considering an upgrade, and people trying to decide between a Zune and an iPod. (There are other players worth considering out there, like the Sony Walkman X, but I hope this gives you enough info to make an informed decision of the Zune vs players other than the iPod line as well.)

  186. This is getting a bit more subjective, but I much prefer the Zune Marketplace. The interface is colorful, has more flair, and some cool features like ‘Mixview’ that let you quickly see related albums, songs, or other users related to what you’re listening to. Clicking on one of those will center on that item, and another set of “neighbors” will come into view, allowing you to navigate around exploring by similar artists, songs, or users. Speaking of users, the Zune “Social” is also great fun, letting you find others with shared tastes and becoming friends with them. You then can listen to a playlist created based on an amalgamation of what all your friends are listening to, which is also enjoyable. Those concerned with privacy will be relieved to know you can prevent the public from seeing your personal listening habits if you so choose.

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  189. The Zune concentrates on being a Portable Media Player. Not a web browser. Not a game machine. Maybe in the future it’ll do even better in those areas, but for now it’s a fantastic way to organize and listen to your music and videos, and is without peer in that regard. The iPod’s strengths are its web browsing and apps. If those sound more compelling, perhaps it is your best choice.

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