It's a fact that what you eat could make your baby's brain and nervous system work better. Recent studies suggest that women who eat a diet enriched in omega-3 fatty acids during pregnancy and breast-feeding may enhance their baby's language development, IQ, and cognitive development. These essential fatty acids may also decrease allergies in children of mothers who eat them during pregnancy and breast-feeding, and decrease postpartum depression although more research is needed.
Omega-3 fatty acids are found in oily fish. In fact, only seafood contains two essential omega-3 fatty acids; essential because the body can't manufacture them. Although fish is a main source of omega 3, you need to ensure you don't consume varieties that are high in mercury (see Know your fish). Salmon and anchovies are two oily fish that are low in mercury yet rich in omega-3 fatty acids. Wild salmon is a particularly rich, and delicious, source of these healthy fatty acids.
Other nonseafood sources of omega-3 fatty acids are canola oil, walnuts, flaxseed, and omega-3 enriched eggs. These sources contain only one essential omega-3 fatty acid, but it is still worth eating them. Note that flaxseed, which is also a great source of fiber, must be ground for the body to absorb it. Sprinkle it on cereal or yogurt.