Best Foods for Brain Development in Babies
Healthy brain development in babies is crucial for their overall growth and cognitive function. The early years are particularly important as this is when the brain undergoes rapid development. Proper brain development in infancy is linked to cognitive abilities, balance and coordination, social skills, and emotional well-being later in life.
While engaging environments and responsive caregiving play important roles in promoting healthy brain development in infants, providing the right nutrients is also key. By including brain-supporting nutrients such as vitamin B12, omega-3 fatty acids, protein, zinc, and iron in the diet, parents can help set their little ones up early on with the optimal health and nutrition needed to best support a developing brain.
In this post, we'll explore the role of nutrition in brain development in babies, highlight some of the best foods for brain health, and discuss the circumstances under which supplements may be needed. Let’s dive in!
What is the importance of healthy brain development in babies?
The brain is the most complex organ in the human body, and its development starts early in gestation and continues into early adulthood. In fact, “the growth rate of the brain in this time period is among the highest during life span.”
During this time, the brain undergoes rapid growth and establishes the foundation for lifelong learning, behavior, and motor skills. As the brain anatomy grows, it develops billions of neurons, forming connections called synapses. These connections are essential for various functions such as learning, memory, language, motor skills, and emotional regulation.
Nutrition plays a critical role in supporting this development. Certain nutrients are essential for brain growth and function, which highlights the importance of serving a well-balanced, varied diet.
What are the key nutrients for brain development?
Although all essential nutrients are important for proper growth and development, several key nutrients are essential for brain development specifically, especially during infancy and childhood. These nutrients play crucial roles in various aspects of brain growth, function, and health.
According to the American Academy of Pediatrics, the following are the key nutrients for brain development:
1. Vitamin B12: Vitamin B12 is essential for the development of the brain and nervous system. It plays a crucial role in the production of myelin, a protective sheath that surrounds nerve fibers and helps in the transmission of nerve impulses.
2. Omega-3 Fatty Acids: Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and Eicosapentaenoic acid (APA), are important for brain development and function. DHA is a major component of the brain's cell membranes and is crucial for the development of the nervous system.
3. Protein: Protein is essential for brain development because it provides the building blocks for neurotransmitters, which are chemicals that transmit signals in the brain. Neurotransmitters are critical for various brain functions, including learning, memory, mood regulation, and motor skills.
4. Iron: Iron is essential for the formation of hemoglobin, a part of our red blood cells that carries oxygen to the brain. Iron also helps with the production of energy for brain cells, as well as in the production of neurotransmitters and myelin. Iron deficiency in infants and toddlers can lead to impaired learning and social-emotional behavior, including less social interaction and alertness, increased irritability, wariness and inhibited behavior, and less interest in play.
5. Iodine: Iodine is a key component of thyroid hormones, which play a vital role in brain development and function. Iodine also helps prevent problems with speech and hearing.
6. Zinc: Zinc regulates neurotransmitters, such as dopamine, which are essential for mood regulation, behavior, and learning. It also plays a role in the ability of synapses to strengthen or weaken over time, which is important for learning and memory.
7. Choline: Choline is a precursor to acetylcholine, a neurotransmitter that plays a role in memory and learning. The American Academy of Pediatrics recently identified choline as a key nutrient necessary for brain growth and development, but research suggests that more than 90% of Americans aren’t getting enough.
8. Vitamin B6 (also known as pyridoxine): Vitamin B6 is involved in the synthesis of neurotransmitters such as serotonin and dopamine, which play key roles in mood regulation and behavior. It is also involved in the metabolism of amino acids, the building blocks of proteins.
9. Vitamin B9 (also known as folate): Folate is essential for the formation of the neural tube during early pregnancy, which later develops into the baby's brain and spinal cord. Folate is also important for the production of neurotransmitters, such as serotonin and dopamine.
10. Vitamin A: Vitamin A is necessary for the formation and maintenance of the myelin sheath, a protective covering that surrounds nerve fibers and facilitates efficient nerve signal transmission. Additionally, Vitamin A is involved in the development of the hippocampus, a region of the brain important for learning and memory. Vitamin A also important for the development of healthy vision.
11. Vitamin D: Vitamin D is important in supporting the growth and survival of neurons. Vitamin D also has anti-inflammatory effects on the brain, which may help protect against neurodevelopmental disorders.What are the best foods for healthy brain development?
What are the best foods for healthy brain development?
Breast milk is the ideal baby brain food from birth to 6 months of age as it contains all the nutrients they need for healthy growth and early brain development. It is particularly rich in DHA, which is essential for brain development. If you are looking for the best formula to supplement breastfeeding, check out this post.
When your baby is showing signs of readiness for solid foods around 6 months of age, do your best to offer foods with key nutrients for brain development, but know that if you are offering a variety of foods, then your baby will likely be getting all the best foods for baby brain development that they need.
As you consider the following foods, remember that when babies are first starting to eat and using their palmar grasp to pick up objects, we want to offer soft, easily mashable foods in long strips about the size of an adult pinky. As they get closer to 9 months of age and develop a pincer grasp, you can give smaller bites of soft foods about the size of a chickpea. Remember to avoid added sugars, common choking foods, and excessive salt (a little is fine).
In my experience as a pediatric dietitian and mother of three, I’ve found that the following list of best foods for infant brain development in babies who are 6 months and older works well during infant feeding:
Fish/Seafood: Fatty fish, especially those who live in cold water environments, such as salmon, sardines, and cod are rich in omega-3 fatty acids. Seafood is also naturally rich in iodine, and oysters are a great source of zinc (make sure they are fully cooked to prevent foodborne illness.) Try to serve fish or seafood 1-2x per week in baby-safe forms.
Eggs: Eggs are a great source of protein and choline, just make sure your baby eats the yolk, which houses all the good stuff! They are also one of the top nine allergens, which are important to introduce early and often in your baby’s diet starting at 6 months of age. Try offering a soft frittata, egg muffin, or quiche.
Leafy Greens: Leafy greens, such as spinach, kale, and collard greens, are rich in folate and iron. Try chopping and steaming greens to add to an omelet, or blend into pancake mix or soup.
Nuts, Seeds, and Legumes: Not only are they great sources of plant-based protein, but hemp seeds, flaxseeds, and chia seeds are rich in omega-3 fatty acids and are easy to sprinkle on top of Greek yogurt or in smoothies. Lentils and other legumes are great sources of iron, folate, and zinc.
***Note: whole nuts and larger seeds increase the risk of choking and must be modified before serving to an infant.
Avocado: Avocado is an amazing source of healthy fats, choline, folate, and Vitamin A. Avocado is a great first food for babies because of its soft texture. Try slicing avocado into strips and lightly rolling them in hemp seeds to help provide some grip for your baby.
Sweet Potatoes: Sweet potatoes are another excellent first food for babies and are rich in Vitamin A. Try baking sweet potatoes, cutting them into strips, or making a soft mashed puree thinned with added breast milk for your baby.
How to Improve Baby Brain Development in Pregnancy
It is so exciting to be growing a little one! It can be a little bit stressful, too. You are not alone if you have been worrying if you are making the best food choices to support your growing baby.
The very best thing you can do to support your baby’s brain development during pregnancy is to eat a nutrient-dense diet with plenty of foods rich in omega-3 fatty acids, iron, folate, and vitamins A and D.
Do your best to stay hydrated, get plenty of rest, get outside daily, engage in regular exercise, practice stress-reducing techniques like meditation or yoga, and avoid harmful substances like tobacco, alcohol, and recreational drugs.
Some fruits, vegetables, and other foods for overall health that are excellent sources of important nutrients can be tough to stomach when you are experiencing pregnancy-related nausea and vomiting. Supplements can help! Talk to your doctor about taking a prenatal vitamin daily, ideally with adequate choline.
If you have questions or concerns about your diet or your own health, please check in with your women’s health provider or registered dietitian.
Does my baby need a supplement for brain development?
In general, most babies do not need a supplement, with the exception of vitamin D. Babies under 12 months need 400 IU of vitamin D daily, while children 12 months and older need 600 IU daily. Exclusively formula-fed babies will get their daily recommended amount of vitamin D in their formula as long as they are drinking at least 32 ounces per day; however, it is advised to supplement with vitamin D for any baby fed less than 32 ounces of formula daily.
If your baby doesn't eat any animal foods, they'll need a vitamin B12 supplement - and possibly calcium supplements as well. If your baby was born premature or is exclusively breastfeeding and does not eat many foods high in iron, they may also need to start an iron supplement.
If you have concerns about your baby's nutrient intake or whether they may need a supplement, be sure to talk to your child's pediatrician or registered dietitian before starting anything new.
Does a plant-based diet support brain development?
According to the Academy of Nutrition and Dietetics, a well-planned vegan or vegetarian diet can provide all the nutrients needed at any stage of the lifecycle and may reduce the risk of certain diseases. However, without careful planning, babies and children may not get all the nutrients they need to thrive on a 100% plant-based diet.
For example, preterm babies are usually underweight and need a lot of protein for catch-up growth and cognitive function. These babies may not be able to follow a plant-based diet.
Some babies who have food allergies in infancy will need to follow a restrictive diet to avoid specific foods. In some cases, a plant-based diet restricting their allergens may not support their growth and development needs.
If your baby is following a plant-based diet and you have concerns that they may not be meeting their nutrient needs, please check in with your pediatrician or registered dietitian. I am currently accepting clients in my virtual private practice if you would like more one-on-one support.
If you’re getting ready to start your baby on solids, download my FREE BLW Starter Guide. It includes my top expert tips for successfully introducing solids, a short list of budget-friendly baby-led feeding tools, a printable 1-sheet for your baby’s caregivers, first food ideas and how to safely serve them, PLUS a 5-Day packable BLW meal plan with photos for food sizing to make your life easier.
You can also check out my online course for parents, based on my best-selling book, which will walk you through the whole process of starting solids and introducing top allergenic foods using a baby-led approach and includes 12 weeks of meal plans that map out the entire first 3 months of your baby’s solid food feeding journey.
If you prefer books and want help with starting solids, finding recipes the whole family (baby included) can enjoy, and navigating food allergy prevention during infancy all at the same time, check out my new cookbook and guide to starting solids and introducing allergens! It gives you the latest research on safely introducing all top 9 allergens and lots of recipes and tips to continue offering them consistently.
Thanks for reading!