According to nutrition experts, in the first 3 months of pregnancy, eating fish is very good for pregnant women’s health, helping to reduce the risk of premature birth or postpartum depression. In particular, eating fish also helps children to be smarter.
first When to supplement nutrition for fetal brain?
From the first weeks of pregnancy, the fetus has begun to form and develop the brain. But it is not until the last 3 months of pregnancy that the fetus’ brain development reaches its maximum speed, which can reach 25% of the adult brain weight.
In the diet of a pregnant mother, you should pay attention to supplementing with good nutrients for the baby’s brain, from 2nd week of pregnancy.
Mothers need to eat enough 4 groups of substances: Starch, protein, sugar and fat, in addition, they should also add vitamins and minerals: Folic acid, Calcium, Iron … to help the baby develop comprehensively the brain and health.
Pregnant women should strengthen and supplement more fat from 7th month onwards. Because fat is an important component in the formation of nerve cells, it accounts for a high proportion of gray matter as well as retina. In addition, during pregnancy, getting enough fat can help reduce the risk of premature birth, low birth weight baby.
2 Eating fish helps the baby to be smart
Types sea fish very rich in Omega-3 fats, Iodine, Selenium and Vitamins B, D which are very good for the fetus. Many studies have shown that the nutrients found in sea fish are especially important for brain development in infants and nursing infants.
But mothers should note to avoid eating sea fish such as: Orcas, shark, swordfish, mackerel… because of possible mercury exposure.
Besides sea fish freshwater fish or catfish? It also helps the baby to be smart. Eating freshwater fish is easy to digest and absorb, especially more protein than sea fish, but often has small bones, so mothers need to be careful when eating.
Pregnant women should eat about 350g fish and seafood every week, but do not eat undercooked dishes or salads because these are very susceptible to bacteria and viruses.
3 5 types of fish to help healthy mothers and smart children
Folks still say, if a pregnant mother eats carp porridge, her child will be smart later, with white skin and red lips. In addition, carp is considered as a remedy for pregnancy, which is very good for pregnant women who have a passive pregnancy.
At the same time, dishes from carp have both increased lactation, diuretics, ulcers, spleen and stomach, and cough treatment for mothers. Helps the fetus absorb nutrients for better healthy development.
500g of carp/week It will help pregnant mothers and children develop comprehensive brain.
In a tablespoon of anchovies provides more than 400mg of Omega-3 fatty acids, and also other minerals such as Protein, Sodium, Niacin, Iron, Vitamin B12, Calcium… In addition, anchovies contain very little mercury, so it is suitable give pregnant women supplement every week.
Anchovies can be used as fish sauce, or processed into many delicious dishes such as: Braised anchovies with pepper, fried powdered anchovies, sweet and sour roasted dried anchovies, anchovies sauce, crispy fried anchovies…
250g anchovies/week is enough to supplement nutrients for mother and baby.
According to nutritionists, salmon is the optimal choice for the development of the nervous system and brain of the fetus while in the womb.
Because salmon contains a very high amount of Omega-3 and also provides a large amount of DHA.
Every week you should eat about 360g salmon.
Basa fish contains DHA, which helps to stimulate the brain of the fetus and child to the maximum. Basa fish is also a good source of fat for mother and baby.
At the same time, it also helps pregnant women avoid common conditions such as: arrhythmia, reduce the rate of preeclampsia during pregnancy, anemia.
Mother should add basa fish regularly to the diet from 7th month onwards, use about 350g/week.
Herring meat is very healthy, less fishy and low in fat, helping to enhance memory, brain development and protect the heart for both pregnant women and fetuses.
The content of unsaturated fatty acids, collagen in herring is an important component of the skin, tendons, bones, ligaments, nails / legs, hair … to help the fetus develop comprehensively. At the same time regenerate the vitality of the mother’s skin.
Mothers can use herring from the first weeks of pregnancy, 200g – 300g/week enough for both mother and baby.
If pregnant women do not know what to eat for a smart baby, the 5 types of fish mentioned above are the answer, but don’t eat too much, but eat a variety!
GREEN Department Store