Nutrition for the Developing Brain

The next 2 months will be a series of articles on infant feeding and nutrition. These articles appeared two years ago but are being republished with revisions.

Depiction of the brain as half drawing and half foods that are good for the brain, such as seafood, berries, nuts, and vegetables.

Did you know that the brain primarily develops during the first two to three years of life? What you feed your infant is vital for their brain development. Nutrition affects the structure of the brain as well as the connections (neurons and neurotransmitters). While the brain is developing, any deficiency can have long-term effects. Getting the required nutrients from the diet is best, but sometimes supplements are needed.

The following nutrients are necessary for the developing brain:

• Protein

• Long-chain polyunsaturated fatty acids (PUFAs), especially omega-3 fatty acids

• Minerals: folate, zinc, iron, choline, iodine

• Vitamins: A, B6, B12, D

I will outline how to get these nutrients in your child’s diet. This is more challenging for vegans and vegetarians, and may require supplementation during this critical stage of development. The food list for each component is not exhaustive.

Beyond toddler age, once the brain has largely developed, diet continues to be vital for brain function - learning, memory, concentration, behavior, and mental health.

Specific dietary deficiencies have been associated with learning disabilities and attention deficit hyperactivity disorder (ADHD).

Let's review the necessary nutrients for infants and toddlers.

Protein

There are many great sources of protein, both animal- and plant-derived. In a previous post about protein, I discussed complete versus incomplete proteins. Protein from animal sources is complete, meaning it contains all 9 essential amino acids. Most plant protein sources are incomplete, except quinoa, whole soy products (tofu, tempeh), and amaranth.

You can combine two incomplete proteins to make a complete protein. This is important for those who do not eat animal products.

Examples of incomplete, complementary protein combinations:

Legumes + whole grains

Legumes + nuts/nut butters or seeds

Legumes + dairy

Dairy + nuts/nut butters or seeds

Dairy + whole grains

Black beans, soy products, nuts, and seeds are great non-animal sources of protein.

Lean meats, chicken, turkey, eggs, and seafood are terrific animal sources.

For infants and toddlers, nuts and seeds should be ground or in the form of nut butter. (More on nut butters in a future post.)

Animal and Plant Sources of Omega-3 Fatty Acids such as seafood, nuts and seeds, vegetables, and olive oil.

PUFAs and Omega-3 Fatty Acids

Some of the best sources of PUFAs (polyunsaturated fatty acids) are:

Salmon, sardines, mackerel, rainbow trout, oysters, halibut

Walnuts, pecans, almonds, flaxseeds (ground), chia seeds

Extra-virgin olive oil, krill oil

Spinach, kale, chard, garlic, green tea

Low mercury seafood options include shrimp, salmon, crab, trout, and tilapia. In addition to omega-3 fatty acids, seafood provides protein, iron, zinc, choline, and iodine.

Children under age three can be given 1 ounce of seafood 2-3 times a week. Children under one year of age should not be given shellfish since this can be an allergen.

Children younger than four should not be given whole nuts or seeds, but small amounts of nut butter can be introduced after six months.

Minerals

Folate

• Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)

• Beans

• Peanut butter

• Sunflower seeds

• Fresh fruits

• Whole grains

• Liver

• Seafood

• Eggs

• Fortified foods such as bread, cereals, rice, and grains

Foods high in zinc including chicken, liver, eggs, grains, lentils, beans, and shellfish.

Zinc

• Meat (beef, lamb, pork) and organ meats

• Legumes (chickpeas, lentils, beans)

• Seeds and Nut butters

• Shellfish (crab, lobster, shrimp)

• Eggs

• Dairy

• Whole grains

• Potatoes

Iron

• Lean beef

• Beans

• Soy

• Seafood

• Leafy greens

Choline

• Organ meats like liver

• Whole eggs (choline is in the yolk, 2 eggs a day contains the required amount of choline)

• Beef

• Chicken and turkey

• Fish

• Shiitake mushrooms

• Cruciferous vegetables (broccoli, cauliflower, brussels sprouts)

• Soy products

• Lima beans and kidney beans

• Dairy

• Quinoa

• Cottage cheese

Iodine

• Seaweed (nori, kelp, kombu)

• Fish, shellfish (cod, canned tuna, oysters, shrimp)

• Dairy (milk, cheese, yogurt)

• Eggs

• Beef liver

• Chicken

• Fortified infant formula

A variety of foods that contain vitamins such as fruit, vegetables, dairy, beans, and organ meats.

Eat Your Vitamins!

Vitamin A

• Fish

• Dairy products

• Beef liver

• Green leafy vegetables

• Orange and yellow vegetables - carrots, sweet potatoes, squash, pumpkin

• Fruits such as cantaloupe and mango

• Fortified cereals

• Tomatoes

• Red bell pepper

• Eggs

Vitamin B6

• Beef liver.

• Tuna.

• Salmon.

• Fortified cereals.

• Chickpeas.

• Poultry.

• Some vegetables and fruits - especially dark, leafy greens, bananas, papayas, oranges, and cantaloupe.

• Milk

• Cottage cheese

• Peas

• Avocado

Vitamin B12

• Eggs

• Beef

• Fortified cereals

• Tuna, trout, sardines

• Milk

• Fortified non-dairy milk

• Fortified nutritional yeast

Vitamin D

• Salmon

• Canned tuna

• Eggs

• Mushrooms

• Cod liver oil

• Vitamin D fortified milk, orange juice, cereals

A note on deficiencies:

Research shows a link between iron deficiency and learning difficulties and ADHD. Iron deficiency anemia is one of the most common and preventable nutritional deficiencies worldwide, according to the World Health Organization.

If your child is limited in their diet (picky eater), and is having learning problems, or ADD/ADHD is being considered, it is probably worth having their iron and ferritin levels checked, easily done with a blood test.

Learning disturbances are seen in children who were low in iron during infancy and early childhood. Iron deficiency can occur with or without anemia, and can cause changes in attention span, behavioral issues, and sensory development.

For children who are picky eaters, I usually recommend a children's daily multivitamin with iron, but check with your child’s pediatrician. Children who drink more than 24 ounces of milk daily are at risk for iron deficiency anemia. After a year of age, milk intake should be limited to 2-3 cups or 16-24 ounces.

Children who follow a vegan or vegetarian diet are at risk for possible iron deficiency and calcium, vitamin D, vitamin B12, and zinc deficiencies. This should be discussed with your child’s doctor to see if a supplement is indicated.

Eating a varied and colorful diet full of whole, unprocessed foods is the best way to get the nutrients your child needs.