Have you ever wondered if there’s a secret to having smarter babies? Turns out, the answer may lie in your diet during pregnancy — specifically, in the consumption of fish oil! Recent research from scientists at the University of Granada finds a fascinating correlation between mothers who consume a lot of fish during their pregnancy and the intelligence and motor skills of their babies.
The Power of Fish Oil
Fish oil is incredibly rich in long-chain omega-3 fatty acids, including docosahexaenoic acid (DHA). And DHA just so happens to be the primary component of our brain cell membranes. So, it’s not too surprising that a diet plentiful in fish oil may lead to smarter infants.
The scientists at the University of Granada discovered that babies born to mothers who had consumed a significant amount of fish during pregnancy scored higher on tests that measured fine motor skills and intelligence as compared to babies born to mothers who consumed less fish during pregnancy.
This research supports past studies that show the benefits of omega-3 fatty acids for both mothers and babies.
Lack of Omega-3s May Harm Your Baby
The University of Maryland Medical Center has even gone as far as to say that infants who don’t get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing nerve and vision problems.
Symptoms of omega-3 fatty acid deficiency in babies include:
- Fatigue
- Poor memory
- Dry skin
- Heart problems
- Mood swings or depression
- Poor circulation
That’s why it’s crucial for expecting mothers to ensure they’re getting enough omega-3 fatty acids in their diets.
Fish Consumption Safety Concerns
Some people may be wary of consuming fish during pregnancy due to concerns about mercury, as high levels can harm the developing brain and nervous system of a baby. But the good news is that not all fish are high in mercury, and the benefits of fish consumption far outweigh the risks for pregnant women.
The U.S. Food and Drug Administration (FDA) recommends that pregnant women eat 8-12 ounces of low-mercury fish per week. Some of the safest fish to eat during pregnancy include salmon, trout, sardines, and cod. Fish to avoid due to high levels of mercury include shark, swordfish, and king mackerel.
By being conscious of the type and amount of fish you consume during pregnancy, you can safely enjoy the benefits of omega-3 fatty acids without exposing your developing baby to the harmful effects of high levels of mercury.
Fish Oil Supplements: An Alternative Option
If you’re not a fan of fish or concerned about fish consumption, an alternative option to consuming omega-3-rich fish is taking a natural nutritional supplement containing omega-3 fatty acids. Look for a high-quality supplement that is either made from fish oil or algae (which is the fish’s source of DHA) and clearly states the amount of DHA and EPA (eicosapentaenoic acid) on the label.
Keep in mind that fish oil supplements should not replace a well-balanced diet, but they can be a helpful addition for those looking to boost their omega-3 intake during pregnancy.
Adding More Fish to Your Pregnancy Diet
If you’re ready to start incorporating more fish into your diet during pregnancy, here are a few tasty and healthy recipe ideas to consider:
- Grilled salmon with a fresh mango salsa – A perfect combination of flavors that will satisfy your taste buds and give you a healthy dose of omega-3s.
- Baked lemon herb cod – A simple, quick, and delicious way to enjoy omega-3-rich cod.
- Heart-healthy fish tacos – Swap the deep-fried fish for grilled or baked fish, and load up on your favorite veggies for a tasty and nutritious meal.
The research is clear. Adding fish to your diet during pregnancy can supply your baby essential omega-3 fatty acids, which may lead to a host of benefits, including improved intelligence and motor skills. Whether you choose to consume fish or consider adding a high-quality fish oil supplement to your daily routine, you’ll be giving your baby the best possible start in life. And that’s something every parent can feel good about.
