Healthy Food to Eat for Baby Brain Development During Pregnancy

The foods you eat during pregnancy give your baby the building blocks he (or she) needs for a healthy mind and body. This is why the elders always suggest about the foods a pregnant woman must eat during pregnancy. While a diet rich in organic vegetables, proteins, fruits, vegetables, and grains is overall what you should be eating, there are a few specific best foods for baby brain development that you can eat during pregnancy.

With years of experience in the food and nutrition industry, I’ve compiled a list of the best and healthy food for baby brain development during pregnancy. These foods are filled with all the nutrients you need for a healthy baby with a high IQ, better immunity system and with proper social skills throughout his life.

List of Foods for Baby Brain Development During Pregnancy

Eggs – Rich source of Choline, Protein, and Iron

Eggs stand atop the list of best foods for baby brain development as they’re the great source of protein and iron. Both the iron and proteins are helpful in developing memory and a life-long ability to learn. Also, egg are rich with calcium, empowering the baby with strong bones for a healthier structure.

Benefits: One hard-boiled egg gives you 113mg of choline. Add hard-boiled eggs to a salad of mixed leaves and spinach sprinkled to increase the level of choline in your daily diet.

Lentils – Rich Source of Iron

Lentils are great source of iron, which is helpful in the production of brain chemicals and the formation of brain cells like myelin, which helps the brain to send swift and accurate message. Consuming less amount of iron can lead to imperfect mental development of the baby.

Benefits: Pregnant women need 14.8mg of iron per day and each serving of lentils provides 6.6mg of it. To maximize the effects of lentils, you can combine it with butternut squash, peppers, cabbage for a balanced serving.

Spinach – Rich Source of Folate

One of the best solutions to the most common query among pregnant women “How to improve baby brain development during pregnancy?” is consuming spinach daily as this is a great source of folate, which is helpful for the production of new DNA and to regulate cell metabolism. Its antioxidants also protect the baby’s brain tissue from damage.

Benefits: Pregnant women need 400mcg of folate per day and a 180g portion of cooked spinach provides 262.8mcg or it. It is recommended to add spinach in your daily diet or consume at least twice or thrice a week. The best way to consume spinach is to light-steam it to increase the uptake of folate.

Greek Yogurt – Great for Iodine

According to the World Health Organisation (WHO), less iodine intake during pregnancy is the leading cause of preventable mental health problems. This is why it’s important for the pregnant women to intake a good amount of yoghurt as it is great source of iodine. Greek yoghurt, particularly has more protein, making it one of the best foods to take for a healthier and smarter child.

Benefits: A pregnant woman needs 140mcg of iodine a day. You get 50-100mcg of iodine with a single serving of 150g Greek yoghurt. Add a drizzle of honey, nuts and seeds for breakfast for maximum results and benefits.

Cow Milk – Great for Calcium & Iodine

Cow milk is another great source of iodine and it also offers a great amount of calcium for healthier bones of the baby. Adding milk to your daily diet will ensure that your baby’s bones are more strong and healthier.

Benefits: Calcium is very much important for healthy bones and milk contains a good amount of it. Cow milk also contribute to the health and formation of your baby’s brain. It is recommended to add three cups of milk to your daily diet each day. Low-fat and skim milk are healthier choices during pregnancy, making it one of the best solution to your concern “How to improve baby brain development during pregnancy?”

Lean Meat – B Vitamins & Iron

Lean meat is not just helpful for the bodybuilders to generate new and lean muscles, but also it is helpful for the pregnant women for the formation of better skin and brain muscles as this contains a great amount of protein, iron, and B vitamins.

Benefits: During pregnancy, your body needs about 25 extra grams of protein each day to help your baby grow healthier and ensure proper muscles development. During pregnancy, your blood volume increases, making it important to increase iron intake to around 27 milligrams a day. Lean meat ensures supply of vitamins B6, which helps baby’s tissue and brain growth.

So if you, or someone you know, are pregnant or planning for a baby, make sure to add these baby brain development food during pregnancy to ensure better growth of your child. These foods not just ensure better and stronger muscle growth, but also help your baby to have higher IQ and improved brain signals, making the child smarter than others.

However, it is suggested to consult your physician before you start consuming these foods as a professional can suggest you with better options to be on a safer side.


Amit Sharma is a Yoga Teacher with a Master's degree in Yoga Therapy from the S-VYASA University. With seven years of teaching experience, Amit is dedicated to helping individuals achieve physical and mental well-being through the practice of yoga.

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