Expectant mothers know that proper nutrition helps in building a super brain for their little one. ‘Inherited genes play a vital role in determining the smartness and intelligence, but the right lifestyle choices can help ensure that those genes are programmed in the womb’, says Dr. Lana Asprey, co-author of “The Better Baby” book.
Adapting tricks such as talking to your baby in the womb, varying your diet, munching fruits when hungry, playing music (not very loud), bedtime storytelling, and also singing rhymes would aid in the baby’s development. Your emotions, diet, and how you interact with the bump play a significant role in developing the growing baby’s brain.
Here are the six superfoods that support healthy brain development and make a dexterous and happier baby.
Nuts are the best source of monosaturated fats and Vitamin E, which protects the baby’s brain from degenerative disorders such as Alzheimer’s. Nuts do this by restraining the brain-cell-damaging elements called free radicals. Walnuts contain a magnificent amount of Omega -3, which enhances the development of baby’s brain and eyes.
This wonder fruit is incredibly versatile and full of flavonoids. Blueberries help in improving learning, thinking, and memory which slow down due to the age factor. Mothers can include them in their regular diet with yogurts and salads or can simply grab a handful of them and squish a bit to pop them instantly.
3. Eggs & Fish:
Egg diet is a rich source of protein and iron, which are both equally essential for brain development. The egg yolk consists of about 200mg of choline which builds memory and gives a life-long learning ability in babies. Eating fish during pregnancy seems to lay an impact on the brain size (mass) and also reduces the aging process. The Omega-3 oil present in the cod aggravates concentration thereby aiding the problem-solving abilities in the baby.
Though another nut, peanuts are a great snack to munch during pregnancy hunger pangs. They consist of niacin, protein, folate, and monosaturated fats which nourish the brain cell membranes. Spreading peanut butter on loaves of bread and cakes can also be a great breakfast and evening snack which grants tastes and wellbeing in a package.
For an expecting mother, 25-35% of the fat content comes from avocados and fat constitute up to 60% of the brain development. They also consist a high amount of oleic acid which releases myelin, a fatty protective coating around the central nervous system. Pregnancy calls for gorging on lots and lots of fruits as they produce antioxidants, which are good for protecting the baby’s brain from damage. You can get a huge amount of antioxidant punch from deep colored fruits such as blueberries, tomatoes, and dark leafy greens.
A pregnant woman requires at least 14.8mg of iron per day. All lentils are super rich in iron, which imparts crucial myelin to the baby’s brain and initiates accurate and swift message sending. Combining the lentils with vitamin C boosters such as tomato and butternut squash can offer a great taste and nutrition to both the mother and the baby brain.
As the mothers are eating for two now, they should keep in mind to not pack up too many pounds during pregnancy, as it enhances the chances of causing premature delivery. This ultimately increases the risk of mental impairment. Perhaps, the most critical factor to keep in mind while choosing brain foods is not what you eat, but how much you eat as there is an adhesive bond between birth weight, IQ, and achievement at school.
Later the things you choose to feed your babies with can make a difference in the child’s understanding, memory, and make them dexterous!