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Paying attention to the meals you eat throughout pregnancy is one of the best things you can do if you’re expecting a kid to ensure a healthier and smarter infant. Eating the appropriate foods can benefit the development of your fetus in addition to nourishing your body. Maintaining a healthy pregnancy requires eating foods that raise the IQ of the fetus. We’ll discuss nine of the best foods that can raise your fetus’ IQ in this blog post.
1) Omega-3 fatty acids
An embryo’s growth and development in the womb depend on omega-3 fatty acids. Omega-3 fatty acids are vital fatty acids that help the fetus’ immunity along with contributing to the baby’s cognitive development. Furthermore, studies indicate that consuming more omega-3 fatty acids can raise children’s IQ levels.
The richest source of omega-3 fatty acids are fish such as salmon, mackerel, herring, sardines, trout, and anchovies. Omega-3 fatty acids support healthy brain development and assist to minimize inflammation.
2) Choline
Choline is a crucial food for expectant mothers since it raises the IQ of the fetus. Better concentration and memory are made possible by choline, which plays a significant part in brain growth. A fetus’ immune system is strengthened as a result, decreasing its susceptibility to illness or infection.
Several foods, such as eggs, fish, liver, nuts, and legumes, are high in choline. It is advised for pregnant women to consume foods like egg yolk, beef liver, Brussels sprouts, cauliflower, and broccoli that have greater concentrations of choline. These foods can also include crucial vitamins and minerals that increase a fetus’s immunity in addition to the choline required to raise its IQ.
3) Folate
Folate is an essential B vitamin found in leafy green vegetables and legumes that can have a major impact on a baby’s development. Studies show that getting enough folate during pregnancy reduces the risk of birth defects in the baby’s brain and spine. Folate is also known to improve the IQ of your fetus, as well as help support its immunity.
Foods high in folate include lentils, spinach, beans, broccoli, and oranges. Eating plenty of these foods during pregnancy can help provide the necessary nutrients to ensure a healthy and smart baby. Hence, continued folic acid supplementation in pregnancy beyond the early period recommended to prevent neural tube defects may have beneficial effects on a child’s cognitive development.
4) Iodine
Iodine is an essential micronutrient needed by pregnant women to ensure healthy brain development in the fetus. Iodine helps the fetus in producing thyroid hormones, which are crucial for the normal development of the brain and nervous system. Iodine supplementation before and during pregnancy to women living in severe ID areas could prevent their children from having intelligence deficits.
To meet the iodine requirements, pregnant women should include foods that are rich in iodine such as iodized salt, seafood (especially sea bass, cod, and canned tuna), dairy products (such as yogurt, cheese, and milk), and eggs in their diet. Additionally, certain foods that improve the immunity of fetuses such as yogurt, fortified cereals, and seafood also contain good amounts of iodine.
5) Iron
Iron is an essential mineral for both mom and baby during pregnancy. Iron helps in the production of hemoglobin, which carries oxygen to the fetus. It also aids in the development of a healthy immune system in the fetus. Limited research suggests that maternal iron status during pregnancy may be associated with offspring neurodevelopment.
Foods that are rich in iron include organ meats such as liver, beef, egg yolks, whole grains, legumes, spinach, nuts, and seeds. Eating iron-rich foods together with foods high in vitamin C like citrus fruits, strawberries, and kiwi helps the body to absorb iron more efficiently.
6) Protein
Protein is an essential macronutrient for pregnant women as it helps build, maintain, and repair the body’s tissues. Protein helps build a stronger immune system in both mother and fetus, which is why it is important to include plenty of protein-rich foods during pregnancy. Additionally, the overall quality of a mother’s diet, including ample proteins, has been shown to affect the neurodevelopment of the fetus.
Foods such as eggs, fish, tofu, lean meat, nuts, legumes, and dairy products are all excellent sources of protein and can help improve the immunity of your fetus. Eggs are particularly beneficial for pregnant women because they are a great source of choline too – a nutrient that helps with fetal brain development.
7) Vitamin A
Any developing fetus needs vitamin A since it is crucial for the development of the organs, bones, and teeth. Vitamin A (retinoic acid) and its metabolites are implicated in a fetus’s brain development as well affecting neural patterning, neuronal differentiation, neurite outgrowth, and axonal elongation.
The intake recommendation for pregnant women is 600 mg, with eggs, oily fish, fortified low-fat spreads, milk, and yogurt as the main dietary sources. Other sources include carrots, sweet potatoes, cantaloupe, spinach, squash, apricots, and dark leafy greens. High levels of vitamin A should be avoided though, considering its teratogenic effects
8) Vitamin D
Your unborn child’s proper brain development depends on vitamin D as this vitamin aids in the production of neural tubes and the expansion of brain cells, both of which are essential for optimal brain development. Vitamin D also affects the production of neurotransmitters and controls gene expression. Research says that the IQ of the fetus can increase if the mother gets enough vitamin D while she is pregnant.
Foods like salmon, egg yolk, tuna, fortified milk, and dairy products, and mushrooms are rich sources of vitamin D.
9) Zinc
Zinc is a mineral that plays an important role in many bodily functions, including helping with cell growth and proper immune system function. For pregnant women, zinc is essential for their baby’s brain and central nervous system development.
Foods rich in zinc include beef, poultry, oysters, nuts, seeds, wheat germ, fortified cereals, and legumes. Oysters are one of the best sources of zinc, as well as a good source of iron. Legumes are also a great source of zinc, as well as protein and fiber. And don’t forget to include some fortified cereals in your diet – they’re not only full of zinc but also other important vitamins and minerals.
Conclusion
In conclusion, providing the right nutrients to a growing fetus is crucial for its healthy development and growth. The nutrients and foods mentioned in this blog, are all rich in essential nutrients that are known to boost cognitive function and improve IQ. These foods can be incorporated into a healthy and balanced diet for expectant mothers. Eating a variety of these foods can not only benefit the fetus but also the mother’s health during pregnancy. By making these small changes in our diets, we can make a significant impact on the future health and intelligence of our children.