The best sources for omega 3 fatty acids are fatty saltwater fish such as salmon, herring and tuna but any kind of seafood will have at least some of this nutrient. Freshwater fish tend to have a lot less of the nutrient than the ocean swimmers. The problem with eating fish when you are pregnant is the high risk of mercury contamination and other toxins that are built up in the flesh of the fish. Doctors usually warn women to eat those kinds of fish within strict limits only so that cuts out fish as the primary sources of omega 3 fats.

Both flaxseed and walnuts offer significant amounts of these brain boosting nutrients. A quarter cup of flaxseed has about 7 grams of omega 3 while a quarter cup of walnuts has almost 2 and a half grams. Beans like navy or kidney beans are a decent source of these fats, with .2 to 1 gram per serving. Winter squash is a good source, containing .3 grams per one cup servings. Another food that carries other health benefits along with it is virgin olive oil - you'll get .2 grams per ounce of oil.

Many experts are recommending the average person to get around 4 grams of omega 3 fatty acids daily. The average is less than one percent, though! During pregnancy, many of these foods are either limited due to toxins or are hard on the digestive system. That's why doctors often recommend a woman to take a supplement of around 250 mg of these essential fatty acids daily while pregnant.

These nutrients are especially crucial during the last trimester, a critical period where your baby's brain is developing rapidly. Since these fats promote healthy and strong brain function, you want to be sure you're either eating a diet high in these or taking a high quality supplement.

If you take an omega 3 supplement, baby brain development will be improved. Several studies have been made on babies whose mothers took the supplement and on average, the results are that the babies displayed a brain response of 2 months ahead of their real age. The test were conducted up to 18 months of age and the test results always showed that those babies performed better on the tests.