Foods & Nutrition To Boost Your Baby's Brain Development While Pregnant

Published: April 6, 2021
Updated: April 13, 2024

Foods to boost your babys brain development

Written by: Co-Founder Amanda Capriglione, RDN, CDN
Medically Reviewed by Dr. Nicole Palmer, DO

In this article

★ KEY FOODS TO BOOST BABY'S BRAIN DEVELOPMENT

★ KEY NUTRIENTS TO BOOST BABY'S BRAIN DEVELOPMENT

Can you believe that your little one's brain development starts as early as the third week of pregnancy? It's incredible how our bodies work, isn't it? By the time your baby arrives, their brain will have grown at an astonishing rate of about 250,000 nerve cells per minute! That's like a busy construction site inside you, building the foundation for your baby's future smarts.

But here's the exciting part – what you eat and drink can actually influence this incredible process. Yes, you have the power to give your baby's brain the best possible start in life. Isn't that amazing?

So, let's chat about the brain-boosting foods you can include in your diet to support your baby's brain development. Think of it as a delicious recipe for giving your baby's brain a head start!

★ KEY FOODS TO BOOST BABY'S BRAIN DEVELOPMENT

Are you ready to give your little one's brain development a head start? You're in luck! During pregnancy, the food you choose to fuel your body can also positively impact your baby's growing brain. It's like a delicious recipe for setting the stage for your baby's future smarts!

So, grab a cup of tea, and let's dive into the top 15 foods that can boost your baby's brain development during pregnancy. These tasty treats are not only a feast for your taste buds but also a feast for your baby's growing brain:

FATTY FISH:
Dive into the ocean of goodness with fish like salmon, sardines, and mackerel. They're packed with omega-3 fatty acids, vital for developing your baby’s brain and eyes. Talk about a brain-boosting catch of the day!
COLORFUL BERRIES:
From strawberries to blueberries, these little bursts of sweetness are a treasure trove of antioxidants that can protect brain cells from damage and promote healthy brain development. Munch on them as a snack or sprinkle them on your morning bowl of oatmeal for an extra brainy punch!
NUTS AND SEEDS:
Crunchy walnuts, almonds, flaxseeds, and chia seeds are your brain's best friends. They're loaded with essential nutrients like omega-3 fatty acids, proteins, and vitamin E, which is important for cognitive health. It's like a brain-boosting party in a nutshell!
LEAFY GREENS:
Popeye knew what he was talking about! Spinach, kale, and other leafy greens are rich in folate, iron, and calcium, all crucial for fetal brain development and overall health. Add them to salads, smoothies, or stir-fries for a nutrient-packed brain boost.
EGGS:
Get cracking and enjoy some eggs! They're not only a great source of protein but also contain choline, a nutrient that plays a vital role in brain development. Whether you like them scrambled, boiled, or in an omelet, it's time to egg-cite your baby's brain!
QUINOA:
This versatile grain is a nutrient powerhouse. Packed with essential proteins, iron, vitamin B's and antioxidants, quinoa provides the building blocks for your baby's brain growth. Swap it in for rice or pasta for a brainy twist!
GREEK YOGURT:
Creamy and tangy, Greek yogurt is a delicious way to nourish your baby's brain. Full of protein and calcium, it also contains probiotics that support a healthy gut, which is closely linked to brain health. It also contains a good amount of iodine, which is essential for cognitive development. So, grab a spoon and yog-urt your baby's brain development!
AVOCADO:
This green wonder fruit is not only Instagram-worthy but also a fantastic source of healthy fats. Packed with monounsaturated fats, folate, and vitamin K, promotes healthy blood flow, which is essential for brain development. Making avocados a brain-boosting superstar. Spread some avocado love on toast or add it to salads for an extra brainy bite.
LEAN MEATS:
Time to savor some lean meats like beef, chicken, and turkey. They're excellent sources of protein and iron, which helps in the development of the baby’s brain cells. So, fire up the grill or put on your chef's hat and serve up a brain-boosting meal!
BEANS AND LENTILS:
These humble legumes are protein powerhouses, providing essential amino acids that support brain function. Rich in fiber and folate, they play a crucial role in healthy brain development, making them especially important for vegetarian and vegan diets. Whether in a hearty chili or a comforting soup, beans, and lentils are essential for a brain-boosting pantry.
COLORFUL VEGGIES:
Vibrant vegetables like carrots, sweet potatoes, and bell peppers are not only visually appealing but also rich in antioxidants, vitamins, and minerals. This diverse range can support the growth and function of the baby's brain, laying a solid foundation for cognitive health and development. Add them to your meals for a burst of flavor and a brain-boosting touch!
WHOLE GRAINS:
Swap refined grains for whole grains such as brown rice, whole wheat bread, and oats. These provide a steady release of energy along with essential nutrients like vitamin E, iron, and fiber, all crucial for the development of healthy brain cells.
TURMERIC:
Spice up your meals with turmeric, a vibrant yellow spice known for its powerful anti-inflammatory properties. It contains a compound called curcumin, which has been linked to improved brain health and cognitive function.
ORANGES AND CITRUS FRUITS:
Start your day with a burst of citrusy goodness! Oranges are packed with vitamin C, which helps with the formation and maintenance of brain cells and nerves. Plus, they're a refreshing and hydrating snack during pregnancy.
DARK CHOCOLATE:
And finally, a treat for your taste buds and your baby's brain. Dark chocolate contains antioxidants and flavonoids that can enhance blood flow to the brain, supporting cognitive function. Enjoy a small piece of dark chocolate guilt-free, and let those brain-boosting compounds work their magic!

Remember, enjoying a diverse and balanced diet is key to providing your baby with the nutrients needed for optimal brain development. And don't forget to stay hydrated and listen to your cravings (within reason!) as they may signal your body's specific needs during this precious time.

However, it’s always best to consult with a healthcare provider or a nutritionist to create a balanced dietary plan during pregnancy, taking into account any individual health considerations or dietary restrictions.

So, why not make mealtime an opportunity to nourish both your body and your baby's brain? With these 15 brain-boosting foods on your plate, you're paving the way for a smart start!

★ FUN FACT: Did you know that the brain undergoes its most rapid development during the third trimester of pregnancy? It's like a little growth spurt that sets the stage for your baby's future brilliance!

★ KEY NUTRIENTS TO BOOST BABY'S BRAIN DEVELOPMENT

Every parent naturally wants their baby to be healthy and grow up to be smart. Scientific research suggests that your diet during pregnancy can help boost fetal brain development. Optimal nutrient intake will not only have you flourishing but also your growing baby. We will be discussing the nutrients and foods that help boost a baby’s brain development while pregnant.

TAKE YOUR DAILY PRENATAL VITAMIN
Taking a daily complete prenatal plus DHA multivitamin will help you get those extra nutrients you may not be getting in your everyday diet. Look for a prenatal with DHA and Choline, both essential for baby’s brain development. We recommend taking Feed Mom & Me Complete Prenatal + DHA Multivitamin.

Vitamins supplements are meant to supplement your well-rounded diet regimen. They help enhance your intake of nutrients and vitamins along with your everyday food intake. Vitamin supplements aren’t meant to be used in place of real food.

For more information on prenatal vitamins, please check out our Benefits of Feed Mom & Me Complete Prenatal with DHA Multivitamin Blog. To purchase our Prenatal Vitamins, click here! You got this mama, you and your little one are going to thrive!
OMEGA 3, LIKE DHA
Active forms of omega-3 fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are vitally important for your developing baby’s brain & retina during pregnancy. DHA is the critical component of the cell membrane in the brain, eyes, and nervous system. It also supports the development of the cerebrum, cerebellum, and brain stem.

The fetal’s brain growth accelerates during your second trimester and continues growth for several years after birth. During pregnancy and lactation, it is recommended women’s daily intake of at least 200 mg of DHA. Both DHA and EPA are primarily derived from seafood and algae. Consuming 1 to 2 servings of seafood per week and a daily prenatal with DHA will help with your omega-3 intake.

BEST FOODS RICH IN OMEGA 3 (DHA) FOR PREGNANT WOMEN:
- Fish such as Salmon, Mackerel, Tuna, Herring, and Sardines. (No more than 12 ounces per week)
- Fortified Eggs
- Flax and Chia Seeds
★ A good prenatal vitamin with natural DHA will smell a little fishy.

★ Read more on DHA in our blog, All You Need To Know About Prenatal Vitamins And DHA.
CHOLNE
Choline is vital for the proper development of your baby’s brain and spinal cord. It also helps form the neurotransmitters in the brain, which the nervous system uses to transmit messages between neurons, and/or neurons to muscles. It also influences lifelong memory functions for your developing baby.

BEST FOODS RICH IN CHOLINE FOR PREGNANT WOMEN:
- Lean Beef, and Poultry.
- Fish such as Salmon. (No more than 12 ounces per week)
- Dairy Products such as Eggs.
- Potatoes
- Vegetables such as Brussels Sprouts, Broccoli, and Cauliflower.
- Some Grains such as Quinoa.
- Some Nuts such as Peanuts.
★ Read more on choline in our blog, Choline during pregnancy.
VITAMIN B COMPLEX
Vitamin B complex plays a critical role during pregnancy for your developing baby’s brain. They help aid the production of numerous aspects of brain function, including energy production, DNA/RNA synthesis/repair, genomic and non-genomic methylation, and the synthesis of numerous neurochemicals and signaling molecules. They can also be considered a potent antioxidant capable of protecting the brain’s cellular membranes.

BEST FOODS RICH IN VITAMIN B COMPLEX FOR PREGNANT WOMEN:
- Poultry, Lean Beef, and Meat.
- Fish such as Tuna and Salmon. (No more than 12 ounces per week)
- Dairy Products such as Eggs, Milk, Yogurt
- Nuts and Seeds such as Peanuts, Sunflower Seeds, Hazelnuts, Pistachios, Cashew Nuts
- Legumes such as Chickpeas, Black-Eyed peas, and Kidney Beans
- Whole Grains such as Whole Wheat, Brown Rice, and Oats.
- Enriched and Fortified Foods such as many Breads and Cereals.
- Vegetables such as Mushrooms (especially shiitakes), Avocados, Potatoes, Asparagus, and Brussels Sprouts and Broccoli.
- Leafy Vegetables such as Spinach and Mustard Greens.
- Fruits such as Papaya, Oranges, and Banana.
- Dried fruits such as Apricots and Prunes.
ANTIOXIDANTS
Antioxidants protect your developing baby’s brain tissues and cellular membranes from damage and free radicals. Free radicals are unstable atoms that can damage cells. Produce contains the most amounts of antioxidants that are good for you and your baby. Try to consume seven servings of well-washed fruits and vegetables daily.

BEST FOODS RICH IN ANTIOXIDANTS FOR PREGNANT WOMEN:
- Dark Chocolate
- Pecans
- Berries such as Blueberries, Strawberries, Raspberries, and Goji Berries
- Vegetables such as Artichokes, Broccoli, Asparagus, and Squash
- Leafy Vegetables such as Kale, Spinach, Cabbage, Lettuce, Collard Greens
- Root Vegetables such as Carrots, Beets, Radish
- Legumes such as Beans and Peas
- Avocados
★ Dark-colored produce often has more antioxidants.
IRON
Iron is one of the critical nutrients in developing a healthy baby. It helps your body produce hemoglobin, a protein that carries oxygen through your red blood cells, delivering life-sustaining oxygen to your baby. Oxygen helps flourish your developing baby’s brain growth. Make sure you stay hydrated when consuming iron to help avoid constipation. Check out our blog on the Top 15 Foods to Help Naturally Relieve Pregnancy Constipation.

BEST FOODS RICH IN IRON FOR PREGNANT WOMEN:
- Lean Meat, and Poultry.
- Iron-fortified Breakfast Cereals and Breads.
- Legumes such as White Beans, Lentils, Spinach, Kidney Beans, Peas, and Edamame.
- Dried Fruits such as Raisins, Apricots, Peaches, and Prunes.
- Leafy Greens such as Spinach, Kale, Broccoli, and Collards Greens.
★ Read more on iron in our blog, Iron during pregnancy.
PROTEIN
Every cell in your body requires protein’s numerous amino acids to help your body make new cells and repair cells. Research has shown that proteins are essential for the function of brain cells and the development of your baby’s brain.

BEST FOODS RICH IN PROTEIN FOR PREGNANT WOMEN:
- Poultry
- Fish such as Salmon & Shrimp
- Dairy such as Eggs, Milk
- Legumes such as Beans, Lentils, Split Peas.
- Nuts & Seed such as Peanuts, Walnuts, Cashews, Pistachios, and almonds
- Whole grains
IODINE
Your thyroid needs iodine to produce triiodothyronine & thyroxine hormones in both your developing baby and you during pregnancy. Iodine plays a crucial role in aiding the formation of your growing baby’s cerebral cortex and neocortex, visual and auditory cortex, hippocampus, and cerebellum. The fetal thyroid is not fully active up until the 20th week of pregnancy; therefore, your baby is entirely dependent on maternal thyroxine supply.

BEST FOODS RICH IN IODINE FOR PREGNANT WOMEN:
- Seafood & Fish such as Cod, Tuna, Seaweed, and Shrimp.
- Dairy products such as Milk, Yogurt, and Cheese.
- Iodized salt
★ Read more on iodine in our blog, The importance of iodine during pregnancy.
ZINC
Zinc is a key micronutrient that helps with the rapid growth and development of cells and tissue. Aiding the development of the brain's hippocampal and cerebellar. Making it essential for your baby’s brain development.

BEST FOODS RICH IN ZINC FOR PREGNANT WOMEN:
- Lean Beef, and Poultry.
- Nuts, such as Cashews, Almonds, and Peanuts.
- Fortified Breakfast Cereals.
★ Read more on our blog, Zinc Benefits During Pregnancy.

REFERENCE