Parenting starts at the womb. The first trimester of pregnancy is a critical period in the development of the unborn child's brain. Expectant moms should be extra cautious during this period because this is when the brain starts to develop. Yet many would- be moms are often clueless on what to eat to help ensure that their babies would not develop any brain defects. Studies show that most pregnant women are not aware of the importance of folate or folic acid in their daily diet. The B-vitamin, commonly found in green leafy vegetables, kidney beans, and asparagus, among other sources, was found to reduce baby's risk of developing defects of the neural tube, an embryonic structure that gives rise to the brain and spinal cord.
Folate deficiency puts the unborn baby at risk of developing the common types of neural tube defects such as spina bifida that usually results in physical disability, or anencephaly, wherein the brain cavity fails to form properly and could prove fatal to the child. Moderate to severe deficiencies of folate may result in enlarged red blood cells, which could lead to low birth weight of the baby. Around 400 to 600 micrograms a day of folate are needed to reduce the risk of neural tube defects up to 80%. To get such amount, pregnant women should eat about 1 cup of cabbage or a lot of kidney beans or tofu everyday. The best alternative, milk formula for pregnant women. It's a good source of folate, and a convenient one.
The question is Are there really foods good for the brain? The answer is yes and we maybe don't know its already part of our daily food intake. We know that our body needs vitamins and minerals to stay strong and healthy. So does our brain and nerves. Check out this list to see if your diet includes brain food.
Vitamin B1, B5, B6, B12 and Folic acid
Vitamin B1 - Essential for healthy brain and nerve cells.
It is found in:
- whole grain
- bread rice
- pasta
- fortified cereals
- pork
Vitamin B5 - Forms a co-enzymes that helps in transmission of nerve impulses.
It can be found in:
- meat
- poultry
- fish
- whole grain cereals
- legumes
- milk
- vegetables
- fruits.
Vitamin B6 - Helps convert tryptophan into serotin, a brain chemical.
It can be found in:
- chicken
- fish
- pork
- liver
- kidney
- whole grain cereals
- nuts
- legumes.
Vitamin B12 - Helps in the maturation of red blood cells, the formation of proteins and maintenance of nervous tissue.
It is found in:
- eggs
- meat
- fish
- poultry
- milk
- dairy products
It is found in:
- banana
- orange juice
- fortified cereals
- lemons
- strawberry
- cantaloupe
- leafy vegetables
- dried beans
- peas
Magnesuim can be found in:
- whole grains
- legumes
- nuts
- green vegetables
- apricots
- avocados
- bananas
- cantalopue
- grapefruit
- honeydew
- kiwi
- oranges
- prunes
- strawberries
- potatoes
- meat
- fish
- milk and milk products
- cheese
- yogurt
- calcium fortified foods
- fish with edible bones
Perhaps you noticed the variety of foods listed above, All the food groups are represented. It is important to eat variety of foods, using the food pyramid as a guide for the food groups and portions. Following the food pyramid, will help you include the variety of nutrients your body needs, including the ones for our brain and nerves that can help to stimulate our brain for all daily functions .
