Omega-3 fatty acids are essential for brain development. The human body cannot produce omega-3 on its own, so omega-3 needs to be ingested through food. Omega-3 fatty acids exist in three forms: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); the latter two are the most used by humans.
Fish
According to the University of Maryland Medical Center, fish, especially oily fish, has one of the highest omega-3 fatty acid contents. Examples fish rich in omega-3 fatty acids include salmon, tuna, halibut, mackerel, herring, sardines and anchovies. However, Pregnancy-Info.net warns that these fish may be contaminated with mercury and PCBs. Before choosing a fish, make sure that it is safe to eat.
Vegetables
Leafy green vegetables are not only brain-healthy foods because of their high amount of vitamins, but they also contain omega-3 fatty acids. Examples include kale, broccoli, cauliflower, escarole and spinach. These vegetables are a good source of omega-3 fatty acids for vegetarians and vegans.
Oils
Certain oils that are used for cooking also have high levels of omega-3 fatty acids. Canola oil, sunflower oil and flax seed oil all are good sources. However, as with any oil, use them sparingly when cooking.
Nuts
Nuts, such as walnuts, almonds and hazelnuts, also contain omega-3 fatty acids. Almost all types of nuts and nut oils are good sources of omega-3 and are alternatives for vegetarians and vegans.
Supplements
For people who do not get enough omega-3 fatty acids in their diet, supplements are an option. Fish oil, according to the University of Maryland Medical Center, is an excellent source of omega-3 fatty acids. However, Pregnancy-Info.net cautions pregnant women against using supplements made from fish livers. Fish livers contain high amounts of retinol vitamin A, a vitamin that has been linked to birth defects.
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