How to maintain overall health during pregnancy?

Question

Hello doctor,

I am a first-time mother living overseas, and I am currently five months pregnant. I want to make sure I am doing everything I can to support my baby’s brain development and cognition. Could you provide some guidance on what a healthy diet should look like during pregnancy to promote brain health for my child? Any specific nutrients or foods I should focus on? I want to ensure I am giving my baby the best start possible, so any advice on nutrition and overall health during pregnancy would be greatly appreciated.

Please help.

Thank you.

Answer 1

Hello,

Welcome to icliniq.com.

I understand your concern.

Proteins: Lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy- like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt. Oils- like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts.
Fatty Acids: Dietary polyunsaturated fatty acids (PUFAs) are mainly found in oily fish, nuts, seeds, and green vegetables. PUFAs support the development of the fetal brain, nervous system, and retina and are particularly important during the third trimester of pregnancy.
Omega-3 Fatty Acids: Fish such as salmon, tuna, and mackerel enhance brain growth and function. Eggs contain choline which helps to improve memory and concentration in babies. Nuts such as walnuts and almonds contain vitamin E and zinc, which prevent cognitive degeneration and enhance memory and brain development.

Foods linked to better brainpower:

Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene.
Fatty fish.
Berries.
Walnuts.
Colorful fruits especially blueberries, strawberries, red or purple grapes.

I hope this helps.

Kindly follow up if you have more concerns.

Thank you.