Spotlight on: Salmon

Salmon is a rich source of omega-3 fatty acids, protein, and vitamin B12.

Omega-3 is an essential polyunsaturated fatty acid. It is crucial for brain function, neurotransmitter production, vision and energy production because it is a component of red blood cells and improves oxygen circulation.

In pregnancy, omega-3 is important for your baby’s brain, vision, and nerve development. It’s also anti-inflammatory, improves blood vessel and nerve function, and plays a role in mental health and preventing anxiety and depression. This also makes them important for healing in postpartum.

Omega-3s are a component of breastmilk, where they continue playing an important role in your baby’s eye, brain, and nervous system development.

There are different types of omega-3 fatty acids, and those found in salmon tend to be better absorbed in humans than those found in plant foods like nuts and seeds.

The recommended daily intake for all types of omega-3 is:

Preconception: 90mg per day
Pregnancy: 115mg per day
Lactation: 145mg per day

The amount of omega-3 in salmon varies, but it usually has around 2g omega-3 per 100g. So you can get more than enough with just one serve of salmon per week.

Protein

The protein in salmon is also needed in pregnancy for the growth and development of fetal tissues. In postpartum, it’s important for muscle repair and energy after birth, and is needed to make breast milk.

The recommended daily intake for protein is:

Preconception: 46g per day
Pregnancy: 60g per day
Lactation: 67g per day

Vitamin B12 is a very important nutrient in preconception and pregnancy, due to its essential role in the formation of your baby’s neural tube, which develops into the brain and spinal cord. It’s also needed for DNA production, red blood cell production, and nervous system development. Vitamin B12 is only found in animal foods such as meat, eggs, and dairy, so those who are vegan or vegetarian may need a supplement to ensure they get enough.

The recommended daily intake for vitamin B12 is:

Preconception: 2.4µg per day
Pregnancy: 2.6µg per day
Lactation: 2.8µg per day

You’ll find salmon in our Salmon & Sweet Potato Fishcakes and Salmon Kedgeree.