Food consumption influences your baby's intelligence?
Ideally, you should ensure these nutrients before you even get pregnant. gestation the nerve cells of the fetus are already beginning to develop. However, it is important to maintain adequate intake of fish during the 40 weeks of gestation to nourish and optimize all stages of the brain development of your future "genius."
How much should I consume?
The recommendation of omega-3 during pregnancy is 300mg per day. If you think it will be difficult to attain this amount, be calm: just include 2 servings of fish per week in your diet (one of them always being an oily fish) and that's it!
Some of the fish that are ideal for consumption during pregnancy are :
herring, sardines, salmon, trout, anchovies, haddock and sole
. In addition to being rich in essential fatty acids, they have a lower mercury content. Remember that fish, as well as other meats, should be consumed preferably well cooked or roasted to avoid risk of foodborne infections. Including fish on your menu Here's a tip from a delicious, balanced meal and rich in omega-3 and other essential nutrients for the future mother:
Lunch / Dinner
|Arugula salad with pieces of strawberry and walnuts|
|Main course||Salmon fillet (100g -120g) to the oven seasoned with extra virgin olive oil, salt, pepper, lemon and fresh rosemary|
|Brown rice and asparagus|
|Dessert||Grilled pineapple with cinnamon|
|Not as fish, and now?||Supplement is possible, no need to worry. If you have any restriction or aversion to fish, talk to your nutritionist and / or doctor to start introducing omega-3 supplements as soon as possible.|
This text is a collaboration of
nutritionist and coaching focused on pre- and postnatal care.
A study done at the School of Medicine at the University of Pittsburgh (USA) indicated that seniors who eat roasted or grilled fish at least once a week protect the brain from disease. The study involved 260 people with a mean age of 71 years who had no memory problems. All of them filled out questionnaires that assessed how much fish they ate and how it was prepared.
Cramberry is known primarily for its ability to fight against and prevent urinary tract infections. Enjoy the benefits of cranberry for your health with this recipe from the culinary artist Malu Lobo of the site Nutra Health in the Kitchen. Ingredients 8 tablespoons of orange juice 1 cup of frozen strawberries 2 tablespoons dehydrated cranberry 1 tablespoon full of green banana biomass (or replace with blackberry) 4 leaves of spinach How to do Put the ingredients in the blender and blend 2 to 3 minutes.