It's no secret that eating well during pregnancy is important for the healthy growth and development of the baby, but did you know that the foods you eat can actually impact how your baby's brain develops? There are several nutrients that are key to the proper growth and development of baby's brain. In fact some of these nutrients are not produced by your body and can only come from the foods you eat or supplements you take. Here's a list of the top brain foods to eat during pregnancy.
1. Wild Alaskan Salmon
Salmon is rich in DHA, an omega 3 fatty acid that is an important building block for baby's brain, as well as immune system and eye development. Your body doesn't make DHA, so you need to get it from foods or supplements. DHA is found is other types of fish, but it's important to stick to low mercury sources while you're pregnant. The recommendation is for about 12 ounces a week. Since this is a large portion to eat at once, plan on eating 2-3 smaller portions throughout the week. Salmon is delicious alone, but can also be a great protein source to add to salads, sandwiches, or even an omelet.
2. Nuts and Seeds
Nuts and seeds are high in several nutrients that are important to the healthy development of the baby's brain during pregnancy. Argine is one nutrient found in nuts and seeds, and it's important for women to have even before they are pregnant because it plays a role in ovulation and implantation. During pregnancy it assists with healthy pregnancy progression as well as labor and delivery. Magnesium is another nutrient found in nuts and seeds. Your need for this nutrient go up during pregnancy, and it is essential for the baby's nervous system development. Nuts and seeds are also rich in Omega 3s, which are important for the brain development. Good sources include pumpkin seeds, walnuts, flax seed and chia seeds. Try to have 1 handful of nuts a day or 1-2 Tbsp. of ground seeds such as flax.
3. Dark Leafy Green Veggies
Dark leafy green veggies such as spinach, kale, broccoli and collards are high in folate, which is essential for the neural tube development and iron which carries oxygen to the brain. They're also rich in fiber and iron. Aim for 1-2 cups/day of organic greens.
4. Dark Red & Purple Fruits
Fruits that are a deep red or purple in color such as blueberries, cranberries, raisins, red grapes and prunes tend to be high in antioxidants that protect the brain during development and decrease free radical damage. In addition they are also good sources of fiber and iron. Aim for at least 1 cup per day.
5. Eggs
Eggs are a good source of choline which may help your baby learn and remember in early childhood. Some studies have shown that low choline intake during pregnancy can affect the brain's blood vessel growth and hinder a baby's brain development. In addition, eggs are a good source or protein and can be purchased in DHA or Omega 3 varieties.
6. Protein
Protein is needed to make new cells, so it's important to get enough of it throughout your pregnancy. Good sources include lean meats, fish, eggs, beans, legumes and organic dairy products.
7, Legumes
Legumes and beans such as black, lima, pinto, kidney and navy are good sources of Thiamin, a B vitamin that your body needs more of during pregnancy. In addition, legumes are a complex carb and good sources of protein, fiber, iron, folate and zinc. Aim for 1/2 - 1 cup/day.
8. Healthy Oils
Oils such as olive, flax and grapeseed are good sources of Omega 3s and healthier options than oils like corn, vegetable and canola. Coconut oil is another healthy oil and can help boost brain energy.
9. Sea Vegetables
Sea vegetables such as nori and seaweed are good sources of iodine, which in important for the brain and spinal cord development. They're also good sources of folic acid, choline and omega 3s.
10. Whole Grains
Whole grains provide nutrients such as choline, B6, folate & iron, which are important for mom and baby's brain function. Examples of whole grains are quinoa, oats, millet, brown rice and barley.
Since it can be hard to get all the nutrients you need during pregnancy, remember to take a good quality prenatal vitamin that includes DHA. If you need help planning your diet to include important brain foods during pregnancy, please feel free to contact me.
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