If you've heard about the health benefits of omega-3 for a healthy pregnancy, but are unsure how much you need, European Council recommendations should help.
It advises pregnant and breastfeeding women to have 200mg of DHA - a poly unsaturated omega-3 - every day.
'Evidence suggests babies who have a good supply of DHA before birth or through breastmilk or fortified formula, have improved eye and brain development,' says Prof Stewart Forsyth from Ninewells Hospital, Dundee.
'DHA early in life can also lead to lower blood pressure by age 6,' he says.
Eating two portions a week of oily fish, such as salmon, sardines or mackerel, is the best way to get the right intake, and is the safe limit for pregnant and breastfeeding women, while eggs fortified with omega-3, and flaxseed or walnut oil are good veggie sources.
'An algae-derived DHA supplement suitable for pregnancy is the best way for non-fish-eaters to get their quota,' advises Stewart.
You can also buy eggs which have a high level of Omega 3 because of the Omega 3-enriched feed eaten by the hens. Goldenlay Omega 3 eggs contain one third of the 450mgs recommended daily intake of Omega 3.