Fetal brain development is a complex process, and the nutrients you take in during pregnancy directly affect your baby's brain. While overall malnutrition can limit fetal development in general, there are some nutrients that are particularly necessary for prenatal brain development. A deficiency in some nutrients can cause serious birth defects of the brain, while a lack of other nutrients results in more subtle problems affecting learning and memory.
Folate and Folic Acid
Folate is an important nutrient for brain and spinal cord development. A lack of folate affects the brain during the earliest phases of development, often before the woman is even aware of the pregnancy. It can cause the brain and spinal cord not to form completely, leading to severe birth defects such as spina bifida and anencephaly. Folic acid, the synthetic form of folate, is added to many fortified foods in the United States, including breads and cereals, but it is still important to take a prenatal vitamin that contains this nutrient. Spinach, beans, asparagus and peanuts are also good sources of folate.
Choline
The mechanisms behind the action of choline in prenatal brain development remain under investigation as of date of publication, but it is believed to be critical for the development of the hippocampus, the memory center of the brain. Choline may also interact with folate to help prevent neural tube defects. The foods highest in choline include beef liver, eggs and chicken liver.
Iodine
According to a 1993 review in the "American Journal of Clinical Nutrition," iodine deficiency is the leading deficiency that affects the developing brain. This deficiency primarily affects the baby at a specific, crucial stage of development, leading to cerebral palsy and deaf-mutism. Unlike folate and choline deficiencies, which affect the larger structure of the brain, deficiencies in iodine impact the brain at a neuronal level. Iodine can be found in seafood and seaweed, and it is also added to table salt by many companies in the United States.
Fatty Acids
The omega-3 fatty acids DHA and AA help build the brain and eyes. When a pregnant woman's diet is low in these two fats, her baby may be born with a small head circumference and low birthweight, which are both linked to poor cognitive development as the child grows. Fish, flaxseeds and walnuts are all good sources of omega-3 fats that boost brain development. Pregnant women should preferentially choose these types of fats and avoid trans fats in particular, since trans fats can become incorporated into the developing fetal brain in place of DHA and AA, causing an alteration in neuronal activity and potentially leading to behavioral or learning problems later in life.
References
- The Franklin Institute: The Human Brain
- MayoClinic.com; Pregnancy diet: Focus on these essential nutrients; May 2011
- AskDrSears.com: DHA As a Brain Food
- "Journal of the American College of Nutrition"; Nutritional Importance of Choline for Brain Development; S.H. Zeisel; December 2004
- Linus Pauling Institute; Choline; Jane Higdon, Ph.D.; November 2003
- "American Journal of Clinical Nutrition"; Effects of Nutrition on Brain Development in Humans; G.R. DeLong; February 1993
