The cognitive, social, and emotional parts of the brain continue to develop throughout life, but much of the brain’s ultimate structure and capacity is shaped early in life, before age 3. Among the factors affecting early brain development, optimal nutrition has a strong influence. Nutrients such as omega-3 fatty acids, folate, iron, zinc, B12, iodine, choline, selenium, antioxidants and vitamin E support brain development and brain functions.
Salmon
Salmon is rich in omega-3 fatty acids, iodine, iron and zinc. In this way, it supports the brain development and brain functions of babies. Additionally, salmon is safe for babies as it is a fish that is unlikely to be contaminated with mercury.
Eggs
Choline supports brain development, protects against nerve cell damage, and improves cognitive functioning. The most important source of choline is eggs. Eggs are also rich in other nutrients that are important for brain development, such as B12 and selenium.
Meat
Meat is one of the richest sources of iron. Iron is critical for brain development, and low iron levels can negatively impact cognitive development and academic performance later in life.
Spinach
Ispanak, bebeklerde bilişsel işlevlerin gelişimi için oldukça önemli olan folat, flavonoidler, karotenoidler, E ve K1 vitaminleri gibi besinler açısından zengindir.
Yogurt
Yogurt is a good source of iodine, which is necessary for brain development and cognitive functions. It is also rich in zinc, B12 and selenium, which are important for brain development.
Walnuts
Walnuts are a very nutritious food. It is rich in vitamin E, zinc, folate and iron, which contribute to the development of cognitive functions.
Resources:
- Cusick, S. E., & Georgieff, M. K. (2016). The Role of Nutrition in Brain Development: The Golden Opportunity of the “First 1000 Days”. The Journal of pediatrics, 175, 16–21. https://doi.org/10.1016/j.jpeds.2016.05.013
- Georgieff, M. K., Ramel, S. E., & Cusick, S. E. (2018). Nutritional influences on brain development. Acta paediatrica (Oslo, Norway : 1992), 107(8), 1310–1321. https://doi.org/10.1111/apa.14287
- Nyaradi, A., Li, J., Hickling, S., Foster, J., & Oddy, W. H. (2013). The role of nutrition in children’s neurocognitive development, from pregnancy through childhood. Frontiers in human neuroscience, 7, 97. https://doi.org/10.3389/fnhum.2013.00097
- Derbyshire, E., & Obeid, R. (2020). Choline, Neurological Development and Brain Function: A Systematic Review Focusing on the First 1000 Days. Nutrients, 12(6), 1731. https://doi.org/10.3390/nu12061731
- Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
- Solovyev N. D. (2015). Importance of selenium and selenoprotein for brain function: From antioxidant protection to neuronal signalling. Journal of inorganic biochemistry, 153, 1–12. https://doi.org/10.1016/j.jinorgbio.2015.09.003
- Jáuregui-Lobera I. (2014). Iron deficiency and cognitive functions. Neuropsychiatric disease and treatment, 10, 2087–2095. https://doi.org/10.2147/NDT.S72491
