Pregnancy is a start of an incredibly beautiful journey foe a woman. it is an extremely glorious time in a woman’s life at this stage she grows mentally and physical for giving birth to another life which is an extraordinary feeling. But at this stage women should take care of her diet plans and include all the essential nutrients but some of the women are unknown to essential nutrients which she needs on regular basis. Here are few super foods that are essential for development of baby’s brain and development of baby’s body.
1. Sardines For DHA:
Rich in DHA or docosahexaenoic acid (an essential omega-3 fatty acid), Sardines and a few other oily fish are important in helping the brain and the central nervous system develop. DHA also helps in developing the immune system and eye development of your baby. DHA reserves of your body are imparted to your baby. Therefore it’s important that you replenish the DNA requirement by consuming sardines among other DHA-rich foods. There are DHA fortified vitamins available apart from five hundred food products that are fortified with DHA derived from algae. The best part about sardines is that they are less likely to have mercury contamination, unlike several other fish. Moreover, sardines have good vitamin D content. Pregnant women should consume at least two servings of fish per week, one of which must be oily. Salmon, herring, and freshwater trout are other examples of DHA-rich foods.
2. Pumpkin Seeds For Zinc:
Pumpkin seeds are rich in zinc which is necessary for building the structure of the brain. Zinc also activates the regions of the brain that receive and process information. Most of the zinc in pumpkin seeds is concentrated next to the shell, so it’s better to eath them unshelled. The daily recommended quantity of pumpkin seeds is 7 mg per day.
3. Spinach For Folate:
Spinach is not only rich in iron but also contains naturally occurring folate which is essential for generating new DNA and regulating cell metabolism. The antioxidants from spinach also help in protecting your baby’s brain tissue from damage. The daily recommended values of folate for pregnant women is 400mcg. Overcooking spinach might make it lose the essential nutrients.
4. Eggs For Choline:
Apart from being great sources of iron and protein which are essential for brain development, eggs are also rich in choline that is important in developing memory and the ability to learn throughout one’s life. The daily recommended levels of choline are 450mg a day. Egg yolks are supposed to be the richest source of choline.
5. Sweet Potatoes For Beta-Carotene:
Beta-carotene is essential for the development of the baby’s central nervous system. The daily beta-carotene recommended requirement is 700 mcg per day. Sweet potatoes with orange flesh have the maximum beta-carotene content in them.
6. Lentils For Iron:
Iron is very important for producing brain chemicals and myelin formation. Myeline is essential for speedy and precise message transmission to the brain. An iron deficiency can lead to mental impairment in babies. This apart, iron is crucial to carry oxygen to your baby. Most women have low iron levels by the time they are pregnant. Therefore, pregnant women need to have a good iron intake. Pregnant women need at least 14.8 mg of iron each day throughout pregnancy. A blend of lentils and vitamin C helps the iron available to your body spike up. You could consider adding tomatoes to your lentil soup. Lean beef, legumes, chicken and fortified breakfast cereal, beet roots, pomegranates, etc., are other sources of iron.
7. Brazil Nuts For Selenium:
Rich in monounsaturated fats, Brazil nuts are also very good source of selenium. A deficiency of selenium can impair brain development in babies. The daily recommended levels of selenium in pregnant women are 60mcg which is just one Brazile nut in a day.
8. Peanuts For Vitamin E:
Rich in monounsaturated fats, niacin, folate and proteins, peanuts are a good source of vitamin E as well. The vitamin E levels in peanuts support DHA and protects brain cell membranes. Peanuts with skin intact also serve as good antioxidants. The daily recommended values of vitamin E a day is 3mg per day which is what a serving of natural peanut butter provides.
9. Greek Yogurt For Iodine:
Most mental problems in babies are preventable provided adequate care is taken through iodine consumption during pregnancy. The World Health Organization recommends iodine intake by pregnant women to prevent mental health problems in babies. While all yogurt is rich in iodine, Greek yogurt contain a good amount of proteins as well which could help in preventing low birth weight. 140 mcg of iodine is the recommended iodine level in pregnant women. Apart from yogurt, milk, pears and iodized salt are also supposed to be laden with iodine.
10. Avocados For Monounsaturated Fatty Acids:
About 60 percent of a developing brain is made up of fats. Avocados contain high levels of oleic acid that help create myelin. Myelin is a protective sheath that protects the nerves in the central nervous system. While 25 to 35 percent of daily calories come from fat, most of it is monosaturated fats.
Your Baby Will Be Smarter If You Doing These Things While Pregnant
Are you a beauty with brains? Are you pregnant and keen to have a smart baby? Well, if you can relate to the above situations reading this post is a must!
Exercising and following a healthy diet are the best ways to have a safe pregnancy. However, there are certain other factors that you must keep in mind if you want your baby to be smart and intelligent when he grows up. Want to know five simple tips for what to do during pregnancy to have a smart baby? Go ahead and give this post a read!
Five Tips To Have A Smarter Baby During Pregnancy:
Here are five handy tips to follow in order to know how to have a smart baby while pregnant:
1. Include More Iodine:
Just like folic acid, iodine too, is a mineral that is vital during pregnancy. A deficiency of this mineral during the first 12 weeks of pregnancy can significantly reduce your baby’s IQ. The supplementation of iodine could increase a child’s IQ by up to 17.25 points.
Including more iodine-rich foods in your pregnancy diet could be a good idea. Switch to iodized salt if you haven’t done that already, and add more sea fish, cheese, yogurt, milk and eggs in your pregnancy diet to up your iodine intake (1).
2. Enjoy The Goodness Of Vitamin D:
You may be aware of the fact that Vitamin D plays a key role in the proper growth and development of the bones and muscles of your baby. It could also help control your mood swings during pregnancy. The intake of D3 vitamin supplements, while expecting could also significantly improve your child’s score in psychomotor and mental tests in the future.
Go ahead and enjoy some exposure to natural sunlight and have a diet rich in foods that contain vitamin D. Remember, to take vitamin D supplements only after seeking a nod of approval from your doctor.
3. Avoid Alcohol:
Most experts recommend avoiding the consumption of any addictive substances such as alcohol, tobacco, caffeine, and drugs even before pregnancy. The most dangerous developmental disorders in babies tend to occur due to prenatal exposure to any of these harmful substances especially alcohol. These addictive substances adversely affect the brain development of the fetus. Pregnant women must strictly avoid the consumption of alcohol in order to have smart babies.
4. Combo Supplements:
Taking a combination of vitamin B and folic acid supplements while you are pregnant could help boost your baby’s mental health and development. Folic acid plays a vital role in the formation of healthy brain cells. Women who consume these supplements during early pregnancy could safeguard their babies from autism.
Intake of fat and protein is crucial for fetal brain development. Your total calorie consumption while expecting should include a minimum of 12% lean proteins and up to 30% fat (3). Adding spinach, lentils, cereals, flaxseeds, walnuts, eggs, salmon, and other fatty fish in your pregnancy diet could increase your intake of folic acid and healthy fats.
This is one of the best things to do during pregnancy to have a smart baby. Yes, exercising during pregnancy can keep your weight gain in check and also prepare your body for smooth labor. But do you know exercising during pregnancy could also boost your baby’s brain development? A study reveals that pregnant women who regularly exercise, give birth to children who at age five score higher in tests of oral language skills and general intelligence than those whose mothers had a sedentary lifestyle
So make sure you include light exercises as a part of your daily routine during pregnancy to give birth to a smart baby
Following these simple steps could help you boost your baby’s overall intelligence. Why wait? Start following these tips today to bring home a smart baby.