Categories: Children

15 foods with Omega 3 that help development of the baby’s brain


Discover the 15 foods with Omega 3 that help the development of the baby’s brain and that are also good for adults.

A complete and balanced diet helps us obtain the essential nutrients and vitamins for a healthy life, such as calcium or iron. Another of the nutrients that give us good health are fatty acids, among which Omega 3 and Omega 6 stand out.

Today we share 15 foods with Omega 3, which in addition to helping your baby’s brain development, are also good for adults.

Omega 3: what is it and why do we need it?

Omega 3 is a type of polyunsaturated fat, which is considered an essential fatty acid since the body cannot produce it on its own. Therefore, we must resort to the consumption of certain foods to obtain them and thus benefit from their properties.


During pregnancy and lactation, it is important to make sure we consume Omega 3, as it helps the development of the baby’s brain, improves cognitive and neurological function, and helps in the development of the nervous system.

In addition to the benefits for the baby’s brain development, Omega 3 is also good for adults, as its anti-inflammatory and autoimmune effect could help reduce the risk of certain diseases that are characterized by inflammatory processes and diseases mediated by immune reactions. In addition, it helps prevent the appearance of vascular problems.

Foods with Omega 3


Fatty or bluefish are the ones that contain the greatest amount of Omega 3, and among them is salmon, which contains between 1.5 and 3 mg percent, and which is also a source of vitamin D, calcium, and potassium. We can enjoy it in a wide variety of baked recipes,

albacore tuna

In addition to providing us with Omega 3, albacore tuna is a good source of protein, potassium, and phosphorus. During pregnancy, it is recommended to consume oily fish three times a week, but remember that it is forbidden to consume any type of raw fish or shellfish.



Sardines are another fatty fish or oily fish rich in omega 3 and low in mercury, as well as in vitamin D, iodine, calcium, and potassium. We can mainly consume them as a delicious appetizer or with pasta.

chia seeds

Chia seeds are one of the seeds that offer the highest proportion of good fats, which is why they turn out to be an excellent source of omega 3 of plant origin. We can enjoy them for breakfast and desserts.

Ground flaxseed

They are one of the main sources of omega 3 among plant foods, as they have alpha-linolenic acid or ALA inside. For every 100 grams of flaxseeds, there are about 22 grams of omega 3 and they also offer protein, fiber, and vitamin E as well as calcium and potassium. These seeds can be included in bread and cookie recipes.



Almonds are also a source of quality fats, among which monounsaturated and polyunsaturated fatty acids stand out, including omega 3. With them, we can prepare crunchy oatmeal and almond muesli.



In addition to containing good quality fatty acids such as omega 3 and omega 6, walnuts contain fiber, antioxidants, vegetable protein, and valuable micronutrients. We can add them to breakfast or a sauce.

peanut butter

For every 100 grams of peanut butter, we can obtain 10.3 grams of Omega 3, but in addition to this, a study found that consuming peanuts while breastfeeding could help reduce the risk of the baby suffering from allergies in the future. We can use peanut butter as a butter replacement for breakfast toast or make some recipes that include it, like in a sauce or on muffins.

extra virgin olive oil

It is one of the healthiest vegetable oils that contain monounsaturated fatty acids. We can use extra virgin olive oil to make cookies, biscuits, and to dress salads.

walnut oil

For every 100 grams of walnut oil, we get 10.4 grams of omega 3. We can use it to make cookies, bread, and cakes.


Canola oil

Canola oil has about 9 grams of omega 3 per 100 grams and we can use it to replace other oils for dressing or sautéing.


In addition to being rich in omega 3, avocado contains vitamins A, C, D, EK, and B vitamins such as thiamin, biotin, vitamin B 12, and folic acid. We can use it as a complement for salads or on toast and sandwiches.


Like the avocado, olives are rich in monounsaturated fats and they include other nutrients such as potassium, magnesium, and calcium. The easiest way to consume them is as an appetizer, but we can also include them in some recipes, such as a quiche or cookies.


The only legume that offers fat, and in soy we can find 11 grams of Omega 3 per 100 grams. We can include it in our diet in salads, hamburgers, or stews.



In addition to providing nutrients such as calcium, potassium, and antioxidants, oatmeal is a source of good fats for the body, including Omega 3. We can not only enjoy this cereal for breakfast, but also in cookies, bread, and hamburgers.

In addition to these foods that provide us with Omega 3 naturally, we can find other products on the market that have been enriched with Omega 3, such as dairy preparations, cookies, cereals, yogurt, and eggs.


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