Reel it in! Eating fish during pregnancy leads to healthier babies.

RODALE NEWS, EMMAUS, PA—A new study published this month in the journal Pediatrics adds to a growing body of evidence finding that women who take fish oil during pregnancy give birth to healthier children.

The latest study looked at the rate and length of colds in babies up to 3 months old. Researchers found that when pregnant women took a daily 400-milligram dose of DHA—a beneficial omega-3 fatty acid found in certain fish—their babies recovered from colds up to 14 percent faster than children whose moms didn't take fish oil supplements. Although some symptoms, such as vomiting, were more severe in the omega-3 group of babies, on the whole, they got better more quickly. And most other symptoms, including wheezing, coughing, congestion, and runny nose, cleared up about at least a day earlier in 1-month-old babies born to moms who supplemented with fish oil compared to the other group of children. At 6 months old, the babies of moms took fish oil experienced a shorter amount of time experiencing difficulty breathing.

Many doctors recommend that women look first to food to get beneficial fatty acids, but some pregnant women may be hesitant to turn to fish due to contaminants like mercury. The good news is that healthy choices that are good for you and the planet are available, you just have to know what to look for.

To find safer fish:

Search for fish low in contaminants that come from healthy populations. In the end, you wouldn't want to contribute to a species going extinct! Good choices include Alaskan wild-caught salmon, Pacific wild-caught sardines, and farmed oysters.

For more safer fish options, check out Want Healthy, Safe Seafood? Consult the Superfish List.

For help choosing supplements:

Just as you want to know where your fish comes from, you should know from what type of fish your fish oil is derived. For instance, you wouldn't want shark oil because it's high in mercury. Instead, look for fish oil sourced from wild-caught Alaskan salmon or Pacific wild-caught sardines.