WHAT TO EAT DURING PREGNANCY FOR INTELLIGENT BABY?
Every mother wishes to be an intelligent baby during her pregnancy and it should be. By doing exercise, yoga, positive thinking, listening music and reading good books you may increases the chances of being a safe and healthy pregnancy. But Foods play a highly important role in the growth and development of the baby in the womb.
Especially, during the third trimester and the end of the second trimester when the brain of the baby develops rapidly, your eating habits may fulfill your wishes of an intelligent baby.
Rich Choline, Omega 3 fatty acid, and Proteins are the three main ingredients you should eat during pregnancy for an intelligent baby. Because these ingredients are especially responsible for help in forming and development of your baby’s brain and eye’s cells.
What to eat for complete development of the baby, read:
CHOLINE DURING PREGNANCY
Choline is an essential B-Vitamin complex. Choline is a dietary component essential for normal function of all brain cells. Pregnancy and lactation are periods when maternal reserves of choline are depleted. At the same time, the availability of choline for normal development of the brain is critical.
Choline during pregnancy is responsible for the development of the memory center (hippocampus) in the brain. Thus, development of memory function is, in part, determined by what mother ate. It is recommended that choline-rich foods are an important component of the diet and that you should eat during pregnancy for intelligent baby.
Foods highest in total choline concentrations per 100g are beef liver (418 mg), chicken liver (290 mg), and eggs (251 mg). But due to the high amount of Vitamin A, Liver is not recommended during pregnancy. During pregnancy, the daily recommended intake of Choline should be 450mg. Here are some edibles contain choline and safe to eat during pregnancy are:
EGGS DURING PREGNANCY
Eggs are also a rich source of choline. Choline is water-soluble vitamin and essential for brain development and health of the baby. It also prevents Neural Tube Defects.
A large whole egg contains almost 113 mg of choline. Eggs during pregnancy provide roughly 25 percent of the recommended daily intake (450 mg).
GRASS-FED RAW DAIRY DURING PREGNANCY
80z of fresh milk, yogurt, and kefir contain about 40 mg of choline. Grass-fed milk is rich in vitamins A & K2. It also contains antioxidants like beta-carotene.
BEANS DURING PREGNANCY
Legumes(phali) such as garbanzo beans(kabuli chana), lima(saim) beans and lentils(masoor) have about 70 mg of choline per cup, while almonds, sunflower & pumpkin seeds have around 60 mg of choline per bowl. Dried Beans & Lentils are also rich sources of proteins and beneficial for the development of the baby.
CRUCIFEROUS VEGGIES(LEAFY GREENS)
Vegetables from this group, including cabbage, broccoli, cauliflower boast around 65mg of choline per cup.
If the above Choline containing foods doesn’t suit you, you can purchase choline supplements from here
OMEGA-3 FATTY ACID
Besides Choline another major ingredient responsible for brain development is none only Omega-3 fatty acid. Hence it should be an essential part of your diet during pregnancy for an intelligent baby.
According to several studies and reports, it has been observed that more than 50% expecting mothers with an intake of Omega-3 fatty acid in their second-third trimester have proved to give birth to the baby with higher IQ level and better learning capabilities as compared to those mother’s who didn’t.
Foods rich in Omega 3 fatty acid are fish, flaxseed, fish oil that you should eat during pregnancy for an intelligent baby.
The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.
ALA is an essential fatty acid, meaning that your body can’t make it, so you must get it from the foods and beverages you consume. Your body can convert some ALA into EPA and then to DHA, but only in very small amounts. Therefore, getting ALA, EPA, and DHA from foods (and dietary supplements if you take them) is the only practical way to increase levels of these omega-3 fatty acids in your body.
Omega-3s are important components of the membranes that surround each cell in your body. DHA levels are especially high in the retina (eye) and brain cells.
During pregnancy, the recommended dietary daily dose of omega-3 fatty acids is 650 mg, of which 300 is DHA. Thus, in order to cover up the omega-3 fatty acid deficit in the diet, pregnant women are left with essentially other choices like fish, fish oil supplements and other sources of DHA.
FOODS THAT CONTAIN OMEGA 3:
Omega-3s are found naturally in some seafood, Nuts and seeds and plant oils. You can get adequate amounts of omega-3s by eating a variety of foods. Foods that contain OMEGA 3 are:
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, light tuna, herring, and sardines). But except salmon and light tuna other fishes are not safe during pregnancy as they contain more amount of mercury.
- Nuts and seeds (such as flaxseed, chia seeds, and black walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
1. FISH AND OTHER SEAFOOD
Salmon During Pregnancy
Salmon is very important seafood for non-vegetarian women that you should add to eat during pregnancy for an intelligent baby. It is very rich in essential Omega-3 fatty acids especially the long-chain omega-3 fatty acids. DHA and EPA rich Salmon during pregnancy is essential for eyes and brain development of the baby in the womb.
Light Tuna during pregnancy
Tuna canned in oil and drained contained almost a third fewer omega 3s: 100 grams (about 3 ½ ounces ) of light meat tuna canned in oil and drained provided 0.202 grams of omega-3 fatty acids in the form of EPA (0.027g), DHA (0.101g), and ALA (0.074g). Women who are allergic/aversions to fish may also opt for fish oil supplement after doctor’s advice on the same.
2.SEEDS AND NUTS DURING PREGNANCY
Some of the few non-fish/ veg sources of omega-3 polyunsaturated fatty acids are available. But their safety over quantity is not documented in pregnancy. Experts have the difference of opinion on their doses during pregnancy. Make them NUTS a part of your pregnancy diet after consult with your doctor only.
Alsi Or Flaxseed During Pregnancy
The daily recommended intake of ALA is 1.5g during pregnancy.
Two tablespoons of ground flaxseed provide approximately 1.6 grams of alpha-linolenic acid (ALA). Although there is no written evidence of the safety of Flaxseeds during pregnancy, hence you should talk to your doctor before taking it.
You can purchase Flaxseeds supplements from here
Chia (Sabza Or Tulsi Species) Seeds During Pregnancy
Chia and flax seeds both contain omega-3 fatty acids in the form of ALA. Flax seeds provide a richer source of ALA, containing approximately 6.5 grams of ALA per ounce, While Chia seeds provide 5 grams of ALA in an equivalent serving.
Hence Chia seeds you can eat during pregnancy for an intelligent baby. Chia seeds are also a good source of calcium, iron and vitamin A.One serving of chia seeds provides over 15 percent of her protein needs which is about one-third of her daily fiber needs during pregnancy.
There is difference of opinion among medical practitioners whether pregnant women should eat them and for how long?
So add chia seeds during pregnancy in your diet plan after talking to your doctor.
You can purchase Chia seeds supplements from here
Walnuts During Pregnancy
Walnut is very delicious and nutritious for the dry fruit family. According to studies, walnuts are high sources of Omega 3 fatty acids and plays an important role in boost up activities and forming of brain cells. Omega 3 fatty acids and proteins rich walnuts during pregnancy are safe and useful diet.
Walnuts play an important role in eye and brain development in your unborn if you add them in your foods to eat list during pregnancy for an intelligent baby. You can add 3-4 walnuts in your daily diet while pregnant.
You can purchase Walnuts packs from here
Black Walnuts are also highly nutritious but found in the eastern region of North America as well as Europe.
You can purchase Black Walnuts supplements from here
Almonds During Pregnancy
Besides Omega 3, 6 & Omega 9 fatty acid, Almonds are also a rich source of protein, iron, and vitamin E. Almonds during pregnancy ensures healthy and safe pregnancy by adding nutritional diet to your food basket. Hence you can eat Almonds during pregnancy for an intelligent baby. You may take soaked almonds since dried almonds peel has insoluble fiber that takes a long time to digest.
You can purchase Almonds pack from here
Although Flaxseed oil is rich in omega-3 fatty acids, might have some properties harmful in pregnancy. Hence don’t take flaxseed oil during pregnancy without your doctor’s approval.
You can purchase Flaxseed Oil supplement from here
Soyabean Oil During Pregnancy
It contains just 2 grams of saturated fat per 1 tablespoon serving. It is one of the few non-fish sources of omega-3 polyunsaturated fatty acids.2,3 The alpha-linolenic acid (ALA) found in soybean oil is the principal source of omega-3s.
Faced with conflicting information by the experts, many expectant moms aren’t sure how much soy is safe. Excessive amounts of soy can imbalance your hormones.
Canola oil is extracted from the canola seed. Due to the lowest levels of saturated fatty acids than any vegetable oil, it is highly regarded for its nutritional attributes. Canola oil has more omega-3 and less omega-6 fatty acids than other widely used cooking oils.
As according to Nov. 18, 2008, HealthDay News: Women whose mothers consumed canola oil during pregnancy and breastfeeding may be less likely to develop breast cancer than those whose mothers consumed corn oil, a new study suggests. [Source: TUESDAY, Nov. 18, 2008 (HealthDay News)]
You can purchase Canola Oil from here