Fetal brain development begins just three weeks after conception. The brain development of a baby escalates and rapid brain growth occurs between the 24th and 42nd weeks of pregnancy, with significant and complex brain growth from 34 weeks onwards. It is, therefore very important for an expectant mother to consume a highly nutritious diet to aid the healthy and complete development of her baby’s brain.
Eating the following superfoods during pregnancy will promote proper brain development in your child, which aids healthy development of the brain cells:
Eggs: In addition to being rich sources of iron and protein, eggs are packed with the essential macronutrient choline, which supports the development of memory and a life-long learning ability. A daily intake of 450 mg choline is recommended. Egg yolks are teeming with choline. Include eggs in salads to get all round nourishment.
Pulses: Pulses are proven reservoirs of iron, which is required for the secretion of brain chemicals and the formation of the myelin sheath, the information conductor in the brain. An iron deficiency can lead to diminished brain development in your baby. A daily intake of 14.8 mg of iron is endorsed by healthcare experts during pregnancy. Iron is easily utilized by the body when present along with Vitamin C. Team up your pulses with tomatoes, peppers or cabbages while cooking them to pack the extra iron punch.
Spinach: Spinach is a very rich source of folate, which aids in DNA synthesis and the regulation of cell metabolism in your baby. It also contains antioxidants, which protect your baby’s brain tissue from impairment. It is recommended to eat 400 micrograms of folate every day. Folate uptake is increased when spinach is lightly steamed.
Peanuts: Peanuts are a yummy snack at all times, more so during pregnancy, as they are very rich in protein, niacin, monounsaturated fats and folate. Their vitamin E content supports the omega-3 fatty acid DHA, which aids brain development and protects neurological function in your baby. A serving of natural (non-oiled) peanuts contain 3mg of vitamin E, the recommended dietary allowance of vitamin E. Spread its butter over bread or eat it roasted – peanuts will surely do a world of good for your little one.
Sweet potato: A rich source of beta carotene, sweet potatoes provide an expectant mother with much-needed vitamin A, produced by the conversion of beta-carotene, which supports the baby’s central nervous system. Enjoy a medium sized baked sweet potato to obtain 700 micrograms of beta-carotene, the daily recommended dietary allowance.
Pumpkin seeds: Pumpkin seeds contain high levels of the micronutrient zinc, which is vital for the development of the brain structure and the activation of brain areas that receive and analyze information. Zinc is concentrated adjacent to the pumpkin seed shell and so it would be beneficial to eat them unshelled. During pregnancy, a mother to be is expected to consume 7mg of zinc per day. Eat them toasted or sprinkled over salad to get your zinc fix.
In addition to eating, moms-to-be should also drink adequate water. Here is why is water intake so important during pregnancy. On the same time be aware of some important complications which can arise during pregnancy.