What to Eat for the Intelligence Development of the Baby During Pregnancy?

ntelligence is not solely dependent on genetic factors. You can contribute to both the physical and mental development of your baby by applying a proper nutrition program and consuming some special foods during pregnancy.

What to eat during pregnancy for the baby’s intelligence development?

Proper nutrition during pregnancy is very important for the health of both mother and baby. The mother’s application of a correct nutrition program and consumption of some special foods also positively affect the physical and mental development of the baby. In the mother’s womb, there are necessary nutrients in the foods that affect the intelligence development of the baby.

The vitamins and minerals that the mother should take for brain development in the womb are:

iron

• It plays a role in the formation of red blood cells.
• Concentration is very important for the development of intelligence and perception.
• The iron requirement of a pregnant woman is 40 mcg.

Let’s see which of the foods that improve the intelligence of the baby during pregnancy contain iron?

foods containing iron
Liver
Red meat
Egg yolk
Raisins
Grape molasses

Iodine

• It is effective on brain development and nervous system during pregnancy.
• Iodine deficiency, which is an important cause of mental retardation, can lead to brain damage and speech problems.
• The iodine requirement of a pregnant woman is 200 mcg.

Foods containing iodine
sea ​​products
sea ​​salt
iodized salt
seaweed

Zinc

• It plays an important role in the structural and regulatory area of ​​the brain.
• It is one of the nutrients needed for mental development.
• It contributes to the physical development of babies and children.
• The zinc requirement of a pregnant woman is 15 mcg.

Zinc-containing foods
green vegetables
Red meat
Liver
cereals
Egg
Nuts, peanuts, walnuts, almonds
Onion

Protein

• It is responsible for tissue making and repair.
• It is used in the synthesis of substances necessary for nerve conduction.
• Contributes to DNA production.
• It provides antibody production.

Protein-containing foods
Meat and meat products
Milk and milk products
Egg
Grain products
Dry beans

Vitamin B12

• It is effective on cognitive development.
• It is found more in animal foods. Vegetarians and vegans can benefit from nuts and legumes to get B12.
• In vitamin B12 deficiency, nervous system diseases, neurological disorders and disruption in brain development occur. Thinking and attention problems are seen.
• A pregnant woman needs 6 mcg of vitamin B12 daily.

Foods containing vitamin B12
Veal
Milk and milk products
Cheese
Egg
Almonds, cashews, hazelnuts
Dry beans

Folic acid

• One of the most important answers to the question of what to eat for the brain development of the baby while pregnant is folic acid.
• It plays a role in brain development, extra attention should be paid to its consumption during pregnancy.
• It is effective in DNA synthesis and spinal fluid.
• Since folic acid supports the mother’s red blood cells, its deficiency causes anemia. This negatively affects the baby’s concentration and intelligence development.

Foods containing folic acid
Liver
cereals
Walnuts, almonds, hazelnuts, peanuts
Egg
Lentil
Spinach
Parsley
Mint
Broccoli

Omega-3

• It is very effective in the development of memory and intelligence.
• Fish is one of the first foods that come to mind when it comes to intelligence development. The amount of Omega-3 in fish is very important for brain development.
• Omega-3 deficiency; It may cause the risk of prematurity, some problems in the baby’s brain development and central nervous system.

Foods containing omega-3
Pumpkin seeds
Walnut
flaxseed
chia seeds
Purslane

• Folic acid, one of the B group vitamins, is necessary for the development of the baby’s central nervous system in the early stages of pregnancy.
• If enough folic acid is not taken between the 2nd and 12th weeks of pregnancy, problems with the baby’s spinal cord and brain may occur.
• It is vitamin B12 that activates folic acid in the body, they must be taken together.
• Folic acid should be started 3 months before pregnancy and continued in the first trimester.
• While the daily folic acid requirement of a non-pregnant woman is 180 mcg, the folic acid requirement of a pregnant woman is 400 mcg.
• Since folic acid is not stored in the body, it should be supplemented regularly every day. Although there are many foods containing folic acid, medication should be taken regularly with the recommendation of a doctor to meet the adequate need.

How to take Omega-3 and Omega-6 supplements during pregnancy?

• For the health of the baby, unsaturated fatty acids should be consumed adequately and regularly during pregnancy. Omega-3 is passed to the baby especially in the last 3 months of pregnancy.
• A daily intake of 250 mcg of Omega-3 is recommended. During this period, expectant mothers should pay attention to consuming fish 2-3 times a week.
• Fish oil pills should be started from the 5th or 6th month to ensure adequate omega-3 intake. Those pills suitable for pregnancy should be preferred.

How should fish consumption be during pregnancy?

Whatever you want to eat for the baby’s brain development, we definitely recommend the fish. Since fish is a very rich food in terms of Omega-3 and Omega-6 fatty acids, it is very important for the brain and eye development of the baby in the womb. However, not all fish are suitable for consumption during pregnancy. Fish containing high levels of mercury adversely affect the brain and nerve development of the baby. Therefore, bottom and deep water fish should not be eaten during pregnancy.

• Raw fish consumption is very inconvenient during pregnancy and is another situation that needs attention. In particular, seafood such as sushi, oysters and smoked meats should be avoided.
• Canned fish carries the risk of Clostridium Botulinum bacteria. Therefore, it should not be consumed during pregnancy.
• The method of cooking the fish is also important. In order not to lose its nutritional value, methods such as steaming, grilling and baking should be preferred.
• It is sufficient to consume an average of 350 grams of fish per week.

What should vegetarians and vegans eat during pregnancy for baby’s brain development?

The vegetarian diet differs in preferences in food types. These;

• Vegan: It is a type of diet in which no animal-based foods such as fish, red meat, eggs, milk and dairy products are consumed.
• Lacto-vegetarian: It is a type of diet in which only milk and dairy products are consumed from animal foods.
• Ovo vegetarian: It is a type of diet in which no animal foods are consumed except eggs.
• Lacto ovo vegetarian: It is a diet in which no animal products other than eggs, milk and dairy products are consumed.

Due to the diet of vegan or vegetarian mothers, due importance should be given to Omega-3 fatty acids, iron and vitamin B12, which have a particularly important place in the baby’s brain and intelligence development.

With a well-prepared nutrition program, the body’s protein, carbohydrate, fat, vitamin and mineral balance should be provided.

The vegetarian diet differs in preferences in food types. These;

• Vegan: It is a type of diet in which no animal-based foods such as fish, red meat, eggs, milk and dairy products are consumed.
• Lacto-vegetarian: It is a type of diet in which only milk and dairy products are consumed from animal foods.
• Ovo vegetarian: It is a type of diet in which no animal foods are consumed except eggs.
• Lacto ovo vegetarian: It is a diet in which no animal products other than eggs, milk and dairy products are consumed.

Due to the diet of vegan or vegetarian mothers, due importance should be given to Omega-3 fatty acids, iron and vitamin B12, which have a particularly important place in the baby’s brain and intelligence development.

With a well-prepared nutrition program, the body’s protein, carbohydrate, fat, vitamin and mineral balance should be provided.