Wild Salmon

cold-water fish like salmon is packed with omega-three important fatty acids, most significantly a kind called DHA. these healthy fats are “critical” for some of motives: The frame can’t cause them to on its personal, they assist metabolize fats-soluble nutrients like A and E, they will help reduce the chance of prenatal despair, and they’re vital for the development of your baby’s eyes and brain (each the brain and retina are generally composed of DHA). The food and Drug management and Environmental safety employer inspire pregnant ladies to consume eight to 12 oz. (two to 3 servings) of fish each week. opt for wild salmon, sardines, herring and farmed oysters, which can be all high in omega 3s and secure for pregnancy. cook dinner or serve it up with acidic components like bitter cream, fruit salsa or lemon juice. 

now not partial to fish? strive those other omega-3-rich ingredients, which include tofu, enriched eggs and walnuts. 

Tip: keep away from big ocean predators along with shark, swordfish, king mackerel, clean tuna, sea bass, tilefish, mahi mahi, grouper and amberjack, which can be potentially high in toxins like mercury and dioxin.