Скачать или смотреть Must Eat Foods for Baby’s Brain Development in Pregnancy | Pregnancy Nutrition

Must Eat Foods for Baby’s Brain Development in Pregnancy | Pregnancy Nutrition

🧠 Best Foods for Baby’s Brain Development
✅ Fatty fish (salmon, sardines, mackerel)
Rich in DHA (omega-3 fatty acid), essential for brain and eye development.
Aim for 2 servings per week of low-mercury fish.

✅ Eggs (with yolk)
Packed with choline, which helps build memory and learning centers in the brain.
1–2 eggs per day is safe for most pregnant women.

✅ Leafy greens (spinach, kale, swiss chard)
High in folate (B9), which supports neural tube development and prevents birth defects.
Include at least 1–2 servings daily.

✅ Nuts & seeds (walnuts, flaxseeds, chia seeds)
Plant-based omega-3s and vitamin E for brain cell protection.
A handful (30g) as a snack is perfect.

✅ Avocado
Healthy fats and folate to support nerve connections in the brain.
Add to salads, smoothies, or on toast.

✅ Berries (blueberries, strawberries)
Antioxidants protect the brain from oxidative stress.
Great as a snack or in yogurt.

✅ Greek yogurt
Rich in iodine, protein, and healthy fats for brain tissue growth.

✅ Lean meats & legumes (lentils, beans)
High in iron and zinc for oxygen supply to the baby’s brain.

✅ Whole grains (oats, brown rice, quinoa)
Steady glucose supply for developing neurons.

⚠️ Foods to Limit
🚫 High-mercury fish (shark, swordfish, king mackerel)
🚫 Unpasteurized dairy or juices
🚫 Raw/undercooked eggs, meats, or fish
🚫 Excess caffeine (stay under 200 mg per day)

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