A baby's brain begins to form while in the mother's womb and develops significantly from birth to age 3. It undergoes chemical and structural alterations that influence a young baby's future. A healthy brain is necessary for your baby to be able to smell, hear, see, solve issues, socialize, coordinate actions, and communicate. While good relationships and care will help your child learn language and acquire other skills, good food matters too. The intelligence development of our baby depends to a large extent on what we are feeding him. In my article, you can discover the best food for baby brain development.
Main Nutrients for Infant Brain Development
All nutrients are necessary for the growth and function of the brain, however, some are more important in the early stages of brain development than others. When infants don't receive these vital nutrients, their brain development is disrupted. The Committee on Nutrition of the American Academy of Pediatrics suggests the following 11 nutrients for babies' healthy brain development.
1. Protein is necessary for the formation, growth, and enlargement of the brain.
2. The proper development of the anatomical structure of the brain requires the mineral iron.
3. A vitamin called choline helps produce neurotransmitters and is essential for lifetime memory.
4. Folate influences brain shape and is involved in processes that promote normal brain development.
5. Iodine aids in preventing issues related to speech, hearing, and growth.
6. Long-chain polyunsaturated fatty acids (omega-3 fatty acids) facilitate appropriate neural tissue growth and maturation, neuronal migration, and brain development.
7. B6 may contribute to better brain function.
8. The brain's cell division and growth, DNA synthesis, and rapid nerve impulse transmission all depend on vitamin B12.
9. For healthy growth, development, and vision, vitamin A is essential.
10. The anti-inflammatory qualities of vitamin D may assist in maintaining brain function.
11. Zinc affects the development of white matter or the brain's deep tissues.
Best Brain Development Foods for Babies
No one "superfood" or diet can guarantee toddlers' brain development at its best. However, certain foods are rich in many of the essential nutrients. Just watch out for any new foods to make sure there aren't any potential allergies.
Eggs
Your baby's brain development will benefit greatly from eating whole eggs. They're loaded with protein and choline. 98% of your baby's daily choline needs and 74% of your toddler's can be met by one egg. Since the yolk contains choline, prepare to scramble the entire egg. One egg contains 14% of your baby's daily vitamin A needs and 9% of their vitamin D needs which can improve their eyesight and bone health.
Seafood
Since oily fish and other seafood are high in protein, zinc, iron, choline, iodine, and omega-3 fats, they are excellent for brain development. But avoid feeding your child seafood that is high in mercury, such as swordfish and tuna. The growing neurological system of a baby may be negatively impacted by excessive mercury exposure. Rather, choose seafood that is low in mercury, including shrimp, salmon, tilapia, crab, or cod. A 1-ounce portion is permitted for kids under the age of three two or three times a week.
Green Vegetables
Leafy green vegetables such as spinach and kale are excellent sources of iron and folate. So parents can incorporate leafy greens into their children's pasta sauce and smoothies. Studies reveal that kids who receive adequate folate typically have stronger cognitive abilities than youngsters who don't. A toddler's daily folate requirements are met by half a cup of cooked kale. The hippocampus, the area of the brain in charge of memory and learning, develops in large part due to iron.
Lean Beef OR Meat Substitute
Iron and zinc abound in lean beef, making it an excellent nutrient for the brain. Young children are more likely to suffer from anemia (low iron levels). So iron is very important for them. An iron deficiency affects almost one in ten American children under the age of three, and it may increase learning difficulties and attention deficit hyperactivity disorder. Black bean or soy burgers are great providers of iron.
Hemp Seeds
Hemp seeds are small in size but incredibly nutritious, providing your child with a great supply of calories and protein to support their brain development. Hemp seeds contain a good amount of fat, particularly linoleic acid, a form of polyunsaturated fat that is essential for developing brains in infants and toddlers. But fear not! hemp seeds aren't high in THC, even though they originate from cannabis plants. For a safe and convenient way to eat, grind hemp seeds into a powder and mix it into hot cereals, soups, spaghetti sauces, and yogurts.
Lentils
Lentils and other legumes are staples of brain-boosting diets such as the MIND and Mediterranean diets. They provide an abundance of nutrients that are beneficial to the mind, including iron, folate, magnesium, and zinc. Remember that they are also high in protein, which will help your baby's brain develop to its fullest capacity. Lentils provide 7% of your baby's iron needs and 12% of your toddler's in just two tablespoons. Lentils are easier to incorporate into meals for young children because they are smaller in size and easier to eat than other bean varieties.
Avocado
Are avocados incapable of anything? Avocados are not a miracle food but they do contain nutrients that improve the brain. They provide your child's memory with plenty of choline, folic acid, vitamin A, and polyunsaturated fats!
Sweet Potatoes
Vitamin A, which is abundant in sweet potatoes, supports your baby's night vision. It is the best food for baby brain development. Many complex carbohydrates found in sweet potatoes are also converted into glucose as they are eaten, which provides energy for developing brains. Yes, it is correct! Since glucose powers the brain, including carbs in your child's diet will aid in their ability to think, learn, play, and concentrate.
Yogurt
A quick and easy strategy to enhance brain growth in kids is to use unsweetened yogurt. It has nutrients like iodine, zinc, choline, and protein. Thyroid hormones, which are critical for nerve and brain development, are made in children by the use of iodine. Children's general thinking and cognitive abilities might be impacted by even a slight iodine shortage.
Nuts and Seeds
Nuts and seeds contain protein and essential fatty acids, as well as vitamin E, B vitamins, iron, and zinc, all of which have been linked to improved brain function. Natural monounsaturated fats are abundant in nuts and seeds. However, if you have a weight problem, you should limit your consumption. Omega-3 fatty acids are particularly abundant in walnuts and flaxseeds. The nutritious qualities of nuts and seeds are unaffected by cooking. On the other hand, toasted nuts and seeds could include sugar, salt, or oil.
Oats
Oats are high in carbohydrates and fiber to maintain a continuous supply of glucose for energy and brain function. They are also rich in B vitamins, which contribute to the production of neurotransmitters. A combination of nutrients from oats can improve hearing and memory.
Water
Water is necessary for maintaining blood circulation, staying hydrated, and delivering oxygen to every area of the body, including the brain, even though it isn't food and doesn't contain any nutrients. Lethargy, irritation, and a decreased capacity for concentration can result from dehydration. So your child should form the habit of drinking enough water.
Dairy Foods
Foods made from dairy are high in calcium. Apart from its function in maintaining bone health, calcium plays an essential role in the electrical signaling system of the brain. Cooking normally has little effect on dairy products.
Foods That Can Hamper Your Baby's Brain Development
The best food for baby brain development can be identified from my blog. Now I will talk about some foods that are harmful to your baby's brain.
Fatty Acids
The primary sources of trans fatty acids include salad dressing, baked goods, margarine, processed foods, and desserts. Excessive consumption of these products can lead to cognitive impairment and reduce overall brain volume.
Fats
Saturated fats are harmful to babies' brain function. Meat, chicken skin, and full-fat dairy products are the main sources of it. Regular consumption of these products may cause memory and cognitive issues. Greater consumption is associated with a higher risk of certain diseases compared to lower consumption.
Sugar Syrup OR Sugary Foods
Sugar syrup and sugar-filled food consumption can cause several illnesses, such as metabolic syndrome, obesity, and insulin resistance. Give these foods away to your kids as little as possible.
Salt
Consuming salt daily can raise the risk of cardiovascular disease and alter blood pressure. Low physical activity and salt consumption have a deleterious impact on cognitive function. Because salt contains a lot of sodium, it should only be used occasionally.
Tofu
Although tofu is delicious to eat, it has some health consequences. Consuming it daily may cause fewer memory problems than consuming less.
Canned Fruit Juice
You might believe that drinking fruit juice is a better choice than cola. However, when sugar is added, it becomes even more dangerous than cola. An additional spoonful of sugar will damage the brain. Try to stay as far away from sugar as possible in fruit juice. Moreover, stay away from canned fruit juices.
Fast Food
Kids also have a strong preference for fast food, including pizza, burgers, and other items. Large amounts of calories and saturated fat in these foods are very bad for the health of your child. Your children's health will suffer greatly if you try to feed them fast food daily. Instead, give them a healthful and nourishing dish.
In conclusion, the above article describes which foods children need for mental development and which foods to avoid. If we follow the above rules for children then our child will be healthy and his mental development will be proper.