Many mothers give importance to fulfilling all aspects of their babies’ potential from the womb, especially the “brain”, an important organ that is the foundation of intelligence, creativity, and potential in all aspects of life. Amidst the many beliefs and recommendations about pregnancy food, the question on many mothers’ minds is “What do pregnant women eat to make their babies smart?” or “Is there really the best food for brain development in the fetus?” While some pregnant mothers may be concerned about their own food and nutrition during pregnancy because what the mother eats will be passed on to the fetus. Today, let’s see what kind of food helps make babies smart. What do pregnant women eat to make their babies smart? If you’re ready, let’s take a look.
What nutrients are there to nourish the brain of a baby in the womb?
During pregnancy, your body needs additional nutrients to support your baby’s growth and development. Your baby’s brain starts developing from the early stages of pregnancy, so getting the right nutrients is crucial for your baby’s healthy brain development.
Important nutrients that nourish your baby’s brain
- Folate : Plays a key role in the formation of a baby’s neural tube, reduces the risk of birth defects in the brain and spinal cord, and promotes overall brain health. Found in green leafy vegetables, soybeans, liver, egg yolks, and citrus fruits.
- Omega-3 fatty acids : are important components of brain and retinal cells, aiding in brain development, learning and memory in infants. Found in salmon, tuna, mackerel, flaxseeds and walnuts. Omega-3 fatty acids
- Iodine : Essential for the development of the baby’s brain and nervous system. If the mother does not get enough iodine, it may affect the child’s intellectual development. Found in sea salt, tuna, milk and eggs.
- Iron : Found in meat, soybeans, green leafy vegetables and grains, it helps in the production of red blood cells, which carry oxygen to the brain and other parts of the baby’s body. A lack of iron can affect brain development.
- Zinc : Found in meat, peanuts, oats, and pumpkin seeds, zinc is important for brain development and immune system function.
- Choline : Found in egg yolks, liver, salmon, soybeans and milk, it is essential for brain and nervous system development and helps create neurotransmitters important for memory and learning.
Normally, pregnant women should eat foods that contain 200 milligrams of omega-3 per day. Omega-3 can be found in freshwater fish and seafood. In addition, mothers should eat foods such as nuts, sunflower seeds, rice bran oil or corn oil to get omega-6 and should eat them together with foods that contain vitamin D and vitamin E.
What should pregnant women eat to make their babies smart? 12 types of brain-boosting foods that pregnant mothers should eat
Who wouldn’t want their child to be smart? Let’s take a look at 12 foods that help promote brain function in unborn babies.
1. Salmon fillet
For moms who like to eat salmon , congratulations. Salmon has a very high level of omega 3 and also has iodine, which is beneficial to the body and thyroid glands of moms. If you don’t like salmon, you can eat other types of fish such as tuna, mackerel, snakehead fish, swai fish, canned fish of the mackerel family , bonito , catfish, king mackerel , gourami, sardines, tilapia, eel, etc. It is recommended to eat fish 2-3 times a week, alternating with seafood such as shrimp, shellfish or squid. And you should only eat these types of fish or food that is cooked. Pregnant women should definitely not eat raw food.
2. Green leafy vegetables
Green leafy vegetables are another type of food that helps children develop good learning skills. They contain folic acid, which helps protect the baby’s brain from being easily damaged, and also helps reduce the risk of cleft lip and palate.
3. Berry
Berries such as blueberries , strawberries and mulberries are rich in antioxidants, vitamin C and folic acid which help improve the functioning of the baby’s brain, helping the baby to be born with a healthy and intelligent brain, and also help the mother ’s skin glow .
4. Eggs
Eggs are high in protein and low in calories, especially hard-boiled eggs. They also contain an amino acid called choline, which some research suggests can help develop children’s brains and improve their memory.
5. Cheese
Cheese provides vitamin D, which is good for the body. It helps the baby’s brain to function better. Plus, vitamin D is considered a nutrient that pregnant women should consume every day to help the body function normally.
6. Greek yogurt
Snacks like Greek yogurt contain protein that helps boost memory and helps build brain cells in the baby in the womb. It also contains calcium, which helps strengthen bones and teeth.
7. Almonds
Almonds contain healthy fats and omega-3 fatty acids that help stimulate brain function. Pregnant mothers can eat almonds every day to help enhance the baby’s brain development. Or, you can eat peanuts instead, which is just as beneficial.
8. Pumpkin seeds
Pumpkin seeds contain zinc, a mineral that helps promote brain function and helps children become smart and alert. Pumpkin seeds also contain antioxidants that are good for mothers.
9. Beans
Nuts are another food and snack that mothers should not overlook. They provide nutrients that are good for the body, such as iron and vitamin E, which help the body transport oxygen to the baby’s nerve cells, making the baby’s brain work more efficiently.
10. Vitamin supplements
Currently, there are vitamin supplements available at drug stores nationwide. There are both separate vitamin supplements and combined vitamin supplements available for purchase. If you are worried that you are not getting enough essential nutrients and would like to take vitamin supplements, you can consult your doctor before buying vitamins to take.
11. Unbleached flour
Carbohydrates are nutrients that pregnant women should receive every day. Brown rice, unpolished rice, and whole wheat bread are foods that provide energy to the mother’s body and help develop the baby’s brain in the womb.
12. Milk
In addition to milk containing calcium that helps strengthen the bones and teeth of both mother and child, it also contains iron that helps develop the baby’s brain. Mothers should only drink pasteurized milk. There are many types of milk that pregnant women can drink, such as cow’s milk, goat’s milk, soy milk, almond milk, rice milk, etc.
Dietary advice: What should you eat if you want your child to be smart?
Now that you know what foods can make your child smart, let’s see how to eat them safely and even better for your body.
- If you are worried that you are not getting enough nutrients, you can take vitamin supplements. However, you must consult your doctor first. You should not buy and take them yourself.
- When choosing fish, choose from clean, safe sources and avoid eating fish that are highly contaminated with mercury.
- Eat a variety of vegetables and fruits. Mothers do not have to eat only berries. And every time before eating, wash the fruits thoroughly.
- Choose fresh, clean vegetables that are free of mold or rotten appearances, and wash them thoroughly before cooking every time.
- Avoid drinking alcoholic beverages and, if possible, avoid drinking tea or coffee, as these beverages can damage a child’s brain and memory.
- Eat healthy snacks to boost your protein intake. This could be yogurt smoothies, nut soup, or peanut butter and crackers.
- Take care not to let your body lack iron because iron helps transport oxygen to the baby in the womb. If the baby’s body lacks oxygen for a long time, the baby may be born with a low IQ.
- Always control your weight, but do not fast. If you are overweight, it may cause other health problems in the future.
During pregnancy, what to do to make your baby smart?
Taking care of yourself and creating the right environment during pregnancy is crucial to your baby’s brain development. In addition to eating healthy foods, there are other factors that mothers can do to help their babies become smart even while they are still in the womb, as follows:
1. Balanced and complete nutrition , focusing on important nutrients such as Omega 3 (DHA), folate, choline, iron, and iodine.
2. Taking vitamins and supplements as advised by your doctor. Prenatal vitamins often contain folate and other important nutrients that contribute to brain development and prevent neurological disorders. Consult your doctor for advice on the right vitamins and supplements.
3. Get enough rest. Quality sleep is important for the health of the mother and the development of the fetus. It allows the body and brain to rest and recover.
4. Stress management: Stress during pregnancy can affect the baby’s brain development. Take time to relax and do something you enjoy, such as reading, listening to soft music, practicing breathing exercises , or meditating.
5. Regular light exercise. Proper and safe exercise for pregnant women helps improve blood circulation, which is good for delivering oxygen and nutrients to the fetus. Consult a doctor before starting exercise.
6. Talking and interacting with your baby in the womb. Even though your baby is still in the womb, he or she can hear sounds from outside. Talking, reading stories, or singing to your baby stimulates language and perception development.
7. Musical stimulation: Listening to soft instrumental music or classical music can help stimulate the baby’s brain.
8. Overall health care: Avoid smoking, drinking alcohol and drugs, as these have a serious impact on the baby’s brain development. Also, avoid harmful chemicals and pollution.
9. Attending prenatal care and health check-ups as scheduled. Closely monitoring your prenatal health with your doctor allows you to monitor your baby’s development and deal with any problems that may arise in a timely manner.
10. Bonding with your baby. Rubbing your belly, touching and responding to your baby’s movements creates an emotional bond that has a positive effect on your baby’s long-term brain and mental development.
How is it? Now you probably know what kind of food helps your baby be smart. If you are going to eat it, don’t forget to buy it from a clean and safe source. Also, you should always consult your doctor before eating any kind of food so that the doctor can help plan your nutrition and ensure the safety of you and your baby in the womb.
Republished with permission from theAsianParent Thailand
