Fats are made up of two types: saturated and unsaturated. Unsaturated fats include monounsaturated and polyunsaturated. Two polyunsaturated fatty acids, linoleic acid (omega-6) and alpha-linolenic acid (omega-3), are considered essential because the body cannot make them.

Omega-3 fatty acids are essential fats that can be very heart-healthy as well as vital to the development of a baby's brain and nerves. They are also vital to eye development, growth, and vision. In addition, researchers are studying the question of whether omega-3 fatty acids are helpful in preventing preterm labor and possibly protecting against postpartum depression.

Sources of Omega-3 Fatty Acids

Vegetarians are advised to consume omega-3 fatty acids from eggs as well as from plant-based ingredients such as canola oil, soybean oil, walnuts, walnut oil, ground flaxseed (which you can add to baked goods or smoothies), flaxseed oil, soybeans, wheat germ, and other nuts and seeds. For vegetarians who consume fish, fatty fish such as salmon, mackerel, herring, trout, tuna, and sardines also supply omega-3 fatty acids.

If you consider a fish-oil supplement as another means of getting Omega-3 fatty acids, beware that some (those that come from the liver of the fish) can contain high levels of vitamin A, which in excessive doses may cause birth defects. Even though pregnant women need to be careful of how much fish and the type of fish they eat, keep in mind that not all fish contain toxic levels of mercury. Eating a few servings a week of allowed fish can help ensure your intake of Omega-3 fatty acids.