Every parent would like their child to be healthy and to be intelligent. The latest research suggests that the diet you eat during pregnancy can aid in the development of your baby’s brain. The best nutrition intake can result in not just you thrive, but as well the growing baby. We’ll be talking about the foods and nutrients which can boost a baby’s brain growth during pregnancy.
1) Take Your Daily Prenatal Vitamin
Prenatal vitamins that are daily complete and DHA multivitamin can help obtain the extra nutrients you don’t get from your daily food. Choose a prenatal supplement that contains DHA and Choline which are both vital to the brain development of your baby. We recommend Pregnancy Meals Delivery Complete Prenatal and DHA Multivitamin.
Vitamin supplements are designed to enhance your eating plan. They aid in the intake of vitamins and nutrients in addition to your regular eating habits. Vitamin supplements shouldn’t substitute for actual food.
2) Omega 3, Like Dha
The most active omega-3 fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and are crucial for the brain development of your baby’s and retina during the pregnancy. DHA is the most important element of the cell membrane that is found in the eyes, brain and the nervous system. It also helps in the growth in the cerebellum, cerebrum and the brain stem.
The fetal brain’s growth increases in the second trimester, and continues to grow throughout the years following the birth. In the course of pregnancy and lactation it is recommended for women to have a daily intake of at minimum 200 milligrams of DHA. The two DHA along with EPA are mostly derived from algae and seafood. Consuming 1 to 2 portions of fish each week, and taking a daily prenatal supplement with DHA can aid in boosting the intake of omega-3.
The Best Foods Healthy Omega 3 (DHA) for Women Who Are Pregnant:
- Fish, such as Salmon, Mackerel, Tuna, Herring, and Sardines. (No over 12 pounds per week)
- Fortified Eggs
- Chia, and Flax Seeds
A high-quality prenatal vitamin that contains natural DHA may smell like fish.
3) Choline
Choline is crucial to the proper development of your baby’s brain as well as the spinal cord. It also aids in the formation of neurotransmitters that are found in the brain that the nervous system utilizes to transmit messages between neurons and/or the neurons and muscles. It also impacts memory functions of your growing baby.
The Most Nutritious Foods in Choline For Pregnant Women
– Lean Beef, and Poultry.
– Fish like Salmon. (No greater than 12 oz in a week)
– Dairy Products like Eggs.
– Potatoes
– Vegetables, such as Brussels Sprouts, Broccoli, and Cauliflower.
– Some grains like Quinoa.
– A few nuts like Peanuts.
4) Vitamin B Complex
Vitamin B complex is a crucial component during the pregnancy period of your developing baby’s brain. They assist in the production of many aspects of brain function which include energy production, DNA/RNA repair and synthesis, DNA synthesis, non-genomic methylation, as well as the production of a variety of neurochemicals and signaling molecules. They also can be thought of as an antioxidant that is potent in protecting the brain cell membranes.
Best Foods Rich in Vitamin B Complex for Pregnant Women:
– Poultry, lean Beef and Meat.
– Fish, such as Tuna or Salmon. (No over 12 inches per week)
– Dairy Products, such as Milk, Eggs, Yogurt, and Milk
– Nuts and seeds such as Peanuts, Sunflower Seeds, Hazelnuts, Pistachios, Cashew Nuts
– Legumes like Chickpeas Black-Eyed peas and Kidney Beans
– Whole Grains like Whole Wheat Brown Rice and Oats.
– Foods that are rich in nutrients and Fortified Foods like numerous Breads and Cereals.
– Vegetables like Mushrooms (especially Shiitakes), Avocados, Potatoes, Asparagus, Brussels Sprouts as well as Broccoli.
– Leafy vegetables such as Spinach as well as Mustard Greens.
– Fruits like Papaya, Oranges, and Banana.
– Dried fruits , such as Prunes and Apricots.
5) Antioxidants
Antioxidants shield your baby’s brain tissue and cell membranes from damage as well as free radicals. They are unstable molecules that could damage cells. Produce has the highest concentration of antioxidants, which are beneficial for both you and your child. Try eating seven portions of properly washed fruits and vegetables each day.
The Healthy Foods to Eat in Antioxidants for Women Who Are Expecting:
– Dark Chocolate
– Pecans
– Berries like Blueberries, Strawberries, Raspberries and Goji Berries
– Vegetables, such as Artichokes, Broccoli, Asparagus and Squash
– Leafy Vegetables like Kale, Spinach, Cabbage, Lettuce, Collard Greens
– Root Vegetables, such as Carrots, Beets, Radish
– Legumes, such as Beans and Peas
– Avocados
Produce with darker colors, usually has more antioxidants.
6) Iron
Iron is among the essential nutrients required to grow a healthy infant. It aids in the production of hemoglobin, which is a protein that is a carrier of oxygen through the red blood cells of your baby and delivers oxygen-rich blood to your infant. Oxygen helps flourish your developing baby’s brain growth. Keep yourself hydrated with iron intake to prevent constipation.
The Best Foods That Are Rich in Iron for Women Who Are Pregnant:
– Lean Meat, and Poultry.
– Iron-fortified breakfast Cereals as well as bread.
– Legumes, such as White Beans, Lentils, Spinach, Kidney Beans, Peas and Edamame.
– Dried Fruits like Raisins, Apricots, Peaches and Prunes.
– Leafy Greens such as Spinach, Kale, Broccoli, and Collards Greens.
7) Protein
Each cell of your body needs amino acids that are part of protein in order to help your body create new cells and to repair damaged cells. Research has revealed that proteins are vital in the function of brain cells as well as the development of the brain in your child.
The Best Foods Are High in Protein for Pregnant Women:
– Poultry
– Fish like Salmon & Shrimp
– Dairy products like eggs Milk, Eggs
– Legumes like Beans, Lentils, Split Peas.
– Nuts and Seeds such as Cashews, Peanuts, Walnuts, Pistachios, and almonds
– Whole grains
8) Iodine
The thyroid requires iodine in order to make triiodothyronine and thyroxine hormones that affect your developing baby and your body as you are pregnant. Iodine is a key factor in assisting the development of your baby’s brain cortex and neocortex, as well as the visual and auditory cortices, the hippocampus and cerebellum. The fetal thyroid may not be fully active in the 20th week of pregnancy. Therefore, your baby is completely dependent on the supply of thyroxine from your mother.
The Best Foods Healthy in Iodine for Pregnant Women:
– Seafood & Fish such as Cod, Tuna, Seaweed and Shrimp.
– Dairy products like Yogurt, Milk and Cheese.
– Iodized salt
9) Zinc
Zinc is a crucial micronutrient which aids in an acceleration in the growth of cells as well as tissues. Helping to develop the cerebellar and hippocampal brains. It is crucial for the development of the baby’s brain.
The Best Foods Are Healthy in Zinc for Pregnant Women:
– Lean Beef, and Poultry.
– Nuts, like Cashews, Almonds, Cashews, and Peanuts.
– Fortified Breakfast Cereals.
At Pregnancy Meals, we understand the best confinement meal plan is the one that maps these phases of cleansing and revitalising in the first week, followed by nourishment and restoration.
Foods are prepared to cater to the nutrient needs of both mummy & baby. We know the most effective method for the preparation of food items for confinement that is suitable for modern women living in Singapore.
