If reports of high mercury levels have you skipping seafood, it’s time to reconsider. Fish have essential fats called omega-3 fatty acids, which your body needs for optimal fertility – and seafood is the best source.

Omega-3s are important for a baby’s brain and eye development and have many other pregnancy-related benefits, including lowering your risk of preterm birth, reducing your chance of preeclampsia, and easing depression. It’s important to get omega-3 fatty acids from food because your body doesn’t make them.

Omega-3 fatty acids can be found in a variety of marine- and plant-based sources. Just remember that the omega-3s in seafood have long-chain fatty acids that plant-based omega-3s (like walnuts and flaxseed) don’t. To get the most out of omega-3s, eat cold water fatty fish like salmon, tuna, sardines, or herring a couple of times a week.

If you don’t like the taste of fish, try fish oil supplements. But be sure to talk to your healthcare provider first to find out how much you need to take.