Optimizing Baby’s Brain Development: Important Nutrients
Written By Megan Churchill, Dietetics Student
The first 1000 days, from conception until 2 years, are a very important time for the growth and development of your baby, especially for their brain.
In this post we will the important nutrients that will help your babies brain develop, and what foods you can find these nutrients in!
The brain requires a great amount of nutrition for it to have optimal function (1). Both maternal (mom’s nutrition while she is pregnant and breastfeeding), and infant nutrition (once bub starts eating food) are very important for the development of babies’ brains (1).
The first 1000 days (the period from conception to the first 2 years of your babies’ life) is when brain development is most rapid (2). This is when the cognitive, motor, and socio-emotional skills are being developed, therefore, deficiencies in certain nutrients can potentially affect these skills (2).
Nutrients that are important for the growth and development of babies’ brains are*:
*(references 2-9)
Iodine: In Canada, most table salt is fortified with iodine. Other sources include seafood and dairy products. Iodine is essential for the development of the central nervous system, through its role in the making of thyroid hormones. A deficiency in iodine can result in irreversible delayed mental development, and stunted growth.
Iron: Found in meat, fish, lentils, spinach, nuts, and iron-fortified breakfast cereals and breads. A deficiency in iron can result in iron deficiency anemia, in infants that can potentially lead to poor motor or mental development. This can affect children later with their performance in school, and poor cognition.
Fatty acids: Found in seafood, nuts, seeds, and plant oils. Fatty acids consumption during infancy is directly related the cognitive function during childhood. If a baby is born with a deficiency of fatty acids, and supplemented fatty acids, the benefits of supplementation may not be seen until the age of 5 or 6. Therefore, eating an adequate amount of essential fatty acids during pregnancy is important.
DHA is a form of omega-3 fatty acid, which is particularly important in fetal brain development during the third trimester of pregnancy. Maternal intake of foods high in DHA, such as fish and seafood, are associated with improved cognitive development outcomes.Protein: Found in meats, fish, dairy products, beans, lentils, soy, and eggs. Protein is important for the growth of babies, as well as production of DNA, and neurons. A deficiency in protein can reduce the size of babies’ brain, in addition to the amount of DNA contents, and neurons.
Zinc: Found in meat, seafood, nuts, and whole grains. Zinc helps with the synthesis of DNA and the metabolism of carbohydrates, protein and fat! A deficiency in zinc may result in deficits in attention, learning, and memory.
Other nutrients that are important for babies’ brain development include choline, vitamin B12, folate, and vitamin D (1). Research is still limited on these nutrients impact on baby’s brain and cognitive development, but adequate intake appears to play an important role in the research that we do currently have.
During pregnancy and breastfeeding, mother’s diets are very important to make sure babies receive all the nutrients important for babies’ brain. From birth to 6 months, mother’s breastmilk will provide babies will these important nutrients (except for iron – babies are born with a supply of iron which will last approximately 6 months). Once complementary foods begin to be added to babies’ diets, it is important to try to incorporate foods with these nutrients for brain development, in addition to the continued nutrition from breastmilk.
If you eat a balanced diet including a variety of protein, whole grains, fruits, vegetables, and essential fatty acids, it is likely that you will be able to adequate amounts of these nutrients through food. Your pre-natal supplement can also help to make up any gaps, and can be tailored to your individual diet, lifestyle, and health history (remember: your pre-natal should ideally be taken from 3 months prior to conception, through pregnancy, and until you finish breastfeeding).
If any of this information is overwhelming, or if you would like to dig deeper, contact me to book an appointment!
References
1. Cheatham CL. Nutritional factors in fetal and infant brain development. Ann Nutr Metab. 2019; 75(suppl 1): 20-32.
2. Prado EL, Dewey KG. Nutrition and brain development in early life. Nutr Rev. 2014; 72(4): 267-284.
3. Cusick SE, Georgieff MK. The role of nutrition in brain development: The golden opportunity of the “first 1000 days”. J Pediatr. 2016; 175: 16-21.
4. Centers for Disease Control and Prevention. Micronutrient facts [Internet]. 2020 [Cited 25 May 2021]. Available from: https://www.cdc.gov/nutrition/micronutrient-malnutrition/micronutrients/index.html
5. National Institutes of Health. Omega-3 Fatty Acids [Internet]. 2021 [Cited 25 May 2021]. Available from: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
6. HealthLink BC. Quick Nutrition Check for Protein [Internet]. 2019 [Cited 25 May 2021]. Available from: https://www.healthlinkbc.ca/healthy-eating/quick-nutrition-check-protein
7. Lauritzen L, Brambilla P, Mazzocchi A, Harsløf LBS, Ciappolino V, Agostoni C. DHA Effects in Brain Development and Function. Nutrients. 2016;8(1):6.
8. Gould JF, Smithers LG, Makrides M. The effect of maternal omega-3 (n-3) LCPUFA supplementation during pregnancy on early childhood cognitive and visual development: a systematic review and meta-analysis of randomized controlled trials. The American journal of clinical nutrition. 2013;97(3):531-44.
9. Starling P, Charlton K, McMahon AT, Lucas C. Fish intake during pregnancy and foetal neurodevelopment--a systematic review of the evidence. Nutrients. 2015;7(3):2001-14.
