It is crucial for expecting mothers to pay attention to their nutrition from the very beginning of pregnancy. Some believe that proper nutrition only matters when the baby starts moving, but this is incorrect. A lack of essential nutrients in the early weeks can significantly affect the formation and growth of the baby’s brain. Proper maternal nutrition supports cognitive development, laying the foundation for a healthy and intelligent child.
When Does the Baby’s Brain Form?
Brain development begins very early, around week 3 of pregnancy (equivalent to the first week of the embryo’s age).
Complex brain structures start forming by week 6 of pregnancy.
By the beginning of the second month, the brain is largely developed, and by ultrasound, it can reach half the size of the body, coordinating with the growth of the rest of the body.
The brain, along with the spinal cord, forms the central nervous system, which controls voluntary and involuntary actions, thinking, movement, speech, emotions, senses, and overall health. Any nutrient deficiencies or disruptions during this period can affect the child’s cognitive abilities permanently.
Top Foods That Boost Fetal Brain Development
1. Fish
Fish, except those high in mercury, are excellent for the baby’s brain development.
Rich in omega-3 fatty acids, fish support cognitive growth and ideal birth weight.
Recommended: at least twice a week.
2. Eggs
Contain all nine essential amino acids and choline, crucial for brain development.
Helps prevent neural tube defects.
Best consumed boiled or cooked.
3. Nuts
Daily intake of raw, unsalted nuts, especially walnuts, enhances cognitive abilities.
Provide folic acid and copper, supporting iron absorption and preventing anemia.
Recommended: 4–5 large walnuts daily.
4. Avocado
Rich in folic acid, which prevents congenital malformations and supports nervous system development.
5. Dairy Products
Milk, yogurt, and cheese provide high-quality protein for brain and muscle growth.
Also support energy production and cell repair.
6. Leafy Vegetables
Dark leafy greens like spinach are high in vitamins A and C and folic acid.
Promote brain development and immune support for both mother and baby.
7. Certain Fruits
Fruits high in folic acid include berries, oranges, and apples.
Contain antioxidants and vitamin C, improving iron absorption and protecting brain cells.
8. Whole Grains
Grains like oats are excellent folic acid sources.
Support the development of the nervous system and brain, preventing neural tube defects.
Key Takeaway:
Early pregnancy nutrition plays a critical role in your baby’s brain development. Including fish, eggs, nuts, avocado, dairy, leafy greens, fruits, and whole grains ensures the baby receives essential nutrients for cognitive growth and overall health.
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