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What Foods Promote Fetal Brain Development?

When you are pregnant, it is important to eat a healthy diet. Not only is doing so good for you, but it is also good for your baby. You have to make sure that you are giving your baby all the nutrients that he will need to develop properly over the next nine months.

Promoting proper development

children up to 14 yearsPromoting proper development of the brain and nervous system is particularly important. However, you may not know which foods promote fetal brain development. By taking the time to learn about this important subject, you can make sure that you eat an ideal diet while you are pregnant.

It is also a good idea to talk to your doctor or nutritionist as soon as you find out that you are expecting. They can give you some great advice about what changes, if any, you need to make to your diet. Be sure to listen to their advice so that you are giving your baby what he needs to grow up to be strong and healthy.

One type of nutrient that is crucial

One type of nutrient that is crucial for promoting proper development of your baby’s brain is the omega-3 fatty acid family. These nutrients are critical for a healthy nervous system, so it is important that you get enough of these every day. Most doctors recommend that pregnant women eat at least 200 mg of these on a daily basis.

Walnuts and other nuts and seeds are rich in these nutrients. Add a handful of chopped nuts to your breakfast cereal in the morning, or just carry some with you for a quick snack. They are also rich in protein and can be quite filling.

Cabbage and other leafy greens

Cabbage and other leafy greens, including spinach and kale, also have high levels of omega-3s. Eat a Brightsparksalad or some slaw with lunch to boost your intake. In addition, these often contain a lot of iron, which is also one of the best foods promote fetal brain development.

Soybeans are another good source of these substances. You can have them in all sorts of ways, from shelled edamame to tofu. Soy is also a good source of folate, which is another important nutrient that your baby needs as he grows and develops.

Flax seeds can be ground up and added to all sorts of dishes, from hot cereal to soups and stews. They are quite high in omega-3s, and add a delicious flavor to virtually any dish. Sprinkle them on your pasta or add them to your sandwich for a burst of nutritional energy.

Make sure you take prenatal vitamin every day

You should also make sure that you take a prenatal vitamin every day. Ask your doctor about which supplement is right for you. It should contain B12 and folic acid, vitamins C and D, as well as zinc. If you are having any trouble taking the vitamin, do not just stop. Instead, have your doctor recommend a different brand.

Another good source of omega-3 fatty acids is fish, which is quite rich in these substances. Women who eat plenty of fish during the second trimester of pregnancy tend to have children who score higher on mental development examinations after they are born. If you do not like to eat fish, you can also take a fish oil pill.

However, it is important to remember that not all fish is equally healthy. Many types of fish can be high in levels of mercury, which can be harmful for both you and your baby. Pregnant women are advised to avoid certain varieties of fish, including swordfish, mackerel, and shark.

Other types are considered to be healthier

Vitamin D ExampleOther types are considered to be healthier because they tend to have lower levels of mercury. These include salmon, whitefish, and catfish. Shellfish, such as shrimp and crab, are also generally healthy. If you like tuna, choose light tuna instead of albacore.

In addition to other nutrients, many fruits and vegetables are also rich in antioxidants, which are substances that help to protect the cells in your body from damage. Eating a diet that is based on produce helps you protect your baby’s cells from harm while he is developing.

Some foods that are particularly high in antioxidants include tomatoes, berries, and leafy greens. In general, the deeper and richer the color of the food, the more antioxidants it contains. Be sure to wash your fruits and vegetables well before eating them to remove any contaminants.

So which other foods promote fetal brain development? It is important to make sure that you get plenty of protein while you are expecting. You need to eat at least 10 additional grams of protein each day to make sure that your baby gets what he needs to be healthy.

Fortunately, there are many great, delicious sources of protein that you can easily add to your diet. For example, many dairy foods are high in protein, so have a yogurt for lunch or make yourself a smoothie. Beans are another good source of protein, as is peanut butter or lean meats.

Iron is a key nutrient for pregnant women, but unfortunately many women are deficient in iron when they conceive. You need to at least double the amount of iron in your diet during these nine months. If you are iron deficient, talk to your doctor to see what you can do.

As you can see, there are many great foods that will help to promote the development of your baby’s brain and nervous system. Making the right dietary changes will help your baby develop properly.