Healthy oils in pregnancy
Getting the right balance of fatty acids helps your baby's brain development and growth.

You know perfectly well the right oils aren’t found in that family box of deep-fried chicken.

Here’s the good stuff that will help your baby grow a healthy nervous system, and sharp eyes.

Omega 3 and Omega 6 fatty acids

Omega 3 fatty acids play a crucial role in brain function as well as normal growth and development.

Omega 3 fatty acids are considered as Essential Fatty Acids (EFAs). Essential fatty acids are essential to human health but our bodies cannot manufacture them, so you have to eat right.

Here’s where you’ll find them:


Fish oil and fatty fish such as salmon, tuna and sardines. It is not recommended that you eat raw fish when you are pregnant, because of the potential of parasites. Put that sushi addiction on hold for now.

Plant and nut oil

Walnuts and walnut oil, canola oil, soybeans, soybean oil, pumpkin seeds and pumpkin seed oil.

Flaxseed contains these fatty acids, but some doctors are of opinion that flaxseed oil should not be taken when you are pregnant. The reason is that flaxseed seems to have an effect on hormones.

Omega 3 supplements

Your doctor may recommend that you take fish oil (Omega 3) capsules. Speak to your pharmacist to make sure the brand you choose is suitable to use in pregnancy.

Did you make a considerable effort to take in as many healthy oils during your pregnancy - why or why not? Share your story by emailing and we may publish your story. Should you wish to remain anonymous, please let us know.

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