Nutrition for Pregnant Women: Proper Fetal Development

Nutrition during pregnancy for proper fetal brain development

Nutrition for pregnant women: proper fetal development and disease prevention

In this article, we explain what nutrition for pregnant women should be like to promote proper fetal development and prevent future illnesses. In the modulation of our cognitive function intervene both genetic and environmental factors and, within these, there is feedingIn fact, more and more studies highlight the influences of this nutritional modulation at the cognitive level and on the development of different pathologiesfrom childhood to adulthood. This fetal or metabolic programming It is especially important in critical periods of our fetal development, such as pregnancy and lactationWhere the mother's diet plays a key role. In the fetus, neurological development is crucial from week 20 onward and reaches its peak during the third trimester. We also know that breastfeeding is associated with greater intellectual development in children.

Nutrition for pregnant women: glucose

It is the brain's primary energy currency, and in children, this organ consumes almost twice as much glucose per unit of weight as in adults. This does not mean we should consume simple sugars for it to function properly; on the contrary. It is recommended that consumption of complex carbohydrates (rich in fiber) that ensure a more sustainable and lasting increase in blood glucose with a lower insulin release. We find these types of carbohydrates in Legumes, vegetables, fruits with more fiber and whole grains which promote an improvement in the quality and duration of intellectual performance.

Nutrition for pregnant women: healthy fats

Nerve cells contain a significant amount of omega-3 fatty acids. Their consumption is especially recommended for fetal brain development due to their DHA (docosahexaenoic acid) content. They can be found in:

blue fish, such as: salmon, tuna, mackerel, trout, herring, sardines, red mullet, swordfish, turbot, horse mackerel, etc.,
nuts like nuts,
oils like canola,
or seeds like flax.

Currently, organizations such as the Food and Drugs Administration (FDA) continue to recommend the intake of 2 weekly servings of oily fish during pregnancyFurthermore, it is recommended to consume small fish, as they accumulate less methylmercury, or to supplement a lower intake with a good supply of plant-based sources due to the important structural and functional role it plays for the baby. In adults, it has also been studied in the prevention of degenerative diseases such as Alzheimer's, dementia or depression with very interesting results.

Nutrition for pregnant women: protein

Amino acids derived from dietary proteins also play a role in the structure of myelin sheaths and communication between neurons. These are protein sources:

egg ('pattern protein' due to the quality of its amino acids),
fish (especially the blue ones, also a source of omega 3),
meat and dairy products.
But some of these foods are associated with higher total and saturated fat. Therefore, we must be very aware of sources of vegetable protein such as legumes, nuts, cereals or seeds which, when correctly combined, form complete proteins with a very healthy unsaturated fat profile.

How to maintain proper nutrition during pregnancy

Nutrition for pregnant women: minerals

Iron , which is often deficient in certain stages of a woman's life, is necessary for oxygenation and energy production.

Zinc is involved in taste perception and has antioxidant potential.

Both can be found in meats, offal, fish, mollusks, legumes and nuts.

Magnesium and copper, which we find in nuts, legumes and whole grains, also play an important role in brain metabolism.

Iodine from fish, shellfish, seaweed , and iodized salt is essential for the formation of thyroid hormones, and a significant maternal deficiency can cause mental retardation in the baby.

Nutrition for pregnant women: vitamins

Vitamins from group B, such as B1 or B6 , found in whole grains, wheat germ, nuts or vegetables , promote intellectual and immune performance from the fetal stage to adulthood.

Folic acid from legumes , brewer's yeast, liver, leafy green vegetables or nuts and B12 from meats, organ meats, fish and eggs are involved in the synthesis of neurotransmitters and may delay the signs of dementia.

Antioxidants such as C and E , which are involved in the protection of nerve membranes, can be ingested through kiwi, guava, strawberries, currants, citrus fruits, peppers, cauliflower, broccoli, Brussels sprouts, spinach - in the case of the first - and seed oils, olive, almonds or hazelnuts - for the second.

Is the Mediterranean diet a good alternative?

In summary, it should be noted that a true Mediterranean diet is based on:

a high intake of whole fruits and fresh vegetables (more than 400 g/day),
a weekly consumption of 2 servings of legumes cooked without fat
and blue fish
along with whole grains, nuts and olive oil daily…

…provides the antioxidant, anti-inflammatory and moderate glycemic index nutrients we need for the proper intellectual development of the fetus, child and prevention of diseases in adulthood related to cognitive decline that are so prevalent in our society.

Nutrition for pregnant women: proper fetal development and disease prevention