Good nutrition is vital to nearly every facet of pregnancy. Omega-3 fatty acids benefit the visual and cognitive functions of the fetus and may prevent pre-eclampsia, a potentially deadly condition for both the mother and the fetus that can lead to premature delivery. There are fish oil supplements and some prenatal vitamins that contain omega-3 fatty acids, but pregnant women can add more omega-3 fatty acids by eating foods rich in this important nutrient.
Herring
Incorporating herring into the diet of a pregnant woman provides 1.3 to 2g of omega-3 fatty acids per three oz. serving. The March of Dimes recommends that pregnant women get at least 200mg of omega-3 fatty acids every day. Fresh herring provides the highest levels of omega-3 fatty acids, but even canned herring offers women who are pregnant a beneficial source of this type of fat. "Natural Health" magazine says that herring packed in oil or water are healthier than soybean or cottonseed oil.
Pregnant women may be wary of including fish in their diets as some types of fish contain high levels of mercury and other contaminants. Herring makes the American Pregnancy Association's list of low-mercury fish, although pregnant women should still limit herring intake to no more than six 6-oz. servings per month.
Walnuts
Eating 25g of walnuts offers pregnant 94.6 percent of the recommended daily allowance of omega-3 fatty acids, or 2.27g. Most nuts contain at least some amounts of omega-3 fatty acids, but walnuts provide one of the highest levels. The Baby Center website calls walnuts one of the ten best foods for pregnancy, citing not only their omega-3 fatty acid content, but their portability, which makes it suitable for a quick snack. Pregnant women can also incorporate walnuts into salads and other dishes to increase their intake of omega-3 fatty acids.
Collard Greens
Dark, leafy greens like collard greens provide a source of plant-based omega-3 fatty acids for pregnant women. Collard greens contain approximately eight percent of the daily recommended intake of omega-3 fatty acids per one cup serving. The Baby Center website indicates that collard greens may promote eye health in a growing fetus as well as offer a wide variety of other vital nutrients for a healthy pregnancy, including vitamins A, C, B6, B2, B3, B1 and E, folic acid, calcium and dietary fiber, protein and iron.
Mackerel
Mackerel is another type of fish pregnant women should consider including in their diets. It offers high levels of omega-3 fatty acids while rating low for mercury levels. One 3-oz. serving of mackerel contains 1.1 to 1.7g of this nutrient. A "U.S. News & World Report" article notes that Spanish and king varieties do contain higher levels of mercury and should be avoided during pregnancy. Wild-caught Atlantic varieties have the lowest levels. Fish like mackerel and herring also offer a high level of protein, a nutrient important for a healthy pregnancy.
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