DHA (the acronym for docosahexaenoic acid) is a building block of the fetal brain and retina. Breast milk is the ideal nutrition for babies as it contains DHA, but the levels vary according to the mother’s diet. Once your baby arrives, he will get DHA from your breast milk; so continue to eat a DHA-rich diet. DHA (an omega-3 fat) and ARA (an omega-6 fat) are important fats that support the normal physical development of your baby’s brain and eyes.
Follow Eating Well with Canada's Food Guide to eat the amount and type of food that is right for you and your baby. The primary source of DHA is fatty fish, so have at least 150 g of cooked fish each week.
Fish and shellfish that contain higher levels of these fatty acids and are also low in mercury include: anchovy, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock (Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clam, mussel, and oyster.
Health Canada. Prenatal Nutrition Guidelines for Health Professionals — Fish and Omega-3 Fatty Acids. 2009.