The Most Essential Nutrients, Vitamins and Minerals for Baby Brain Development (And How To Get Them)
Is food before one just for fun?
Nutrition plays a vital role in the development of an infant’s brain, especially in utero and the early postnatal years (the first 1000 days of life represent the most critical period of neurodevelopment). Even though breastmilk should still be the primary source of nutrition for your baby, you should begin to introduce nutrient-dense whole foods at six months of age.
The hippocampus, which is responsible for facial recognition and spatial memory, develops at approximately 32 weeks of gestation until at least 18 months postnatally. The prefrontal cortex, responsible for complex processing tasks such as attention and multi-tasking, displays initial rapid development during the first six months of life. And at six months of age, babies are making neural connections in all four lobes of the brain.
Due to the structuring of the brain taking place early on, a failure to meet a baby’s nutritional needs during these crucial times can have serious, life-long consequences.
So, which nutrients, vitamins and minerals are the most important during this time and what foods contain them?
1. Iron
This mineral plays a crucial role in a baby’s developing brain because it’s essential for the production of hemoglobin, which carries oxygen to the brain. It’s specifically important for the development of the infant’s cognitive and motor skills (as well as being important for optimal mental health).
A healthy, full-term baby’s iron stores usually last around six months, and then the baby will need to take in this nutrient through their daily food intake. Since iron requirements drastically increase around six to seven months old (0.27 mg/d to 11 mg/d), it’s especially important to choose nutrient-dense real foods to first introduce to your baby.
Another important note to mention is in regard to bioavailability. You want to find food in which our bodies can easily absorb the iron (like red meat), or consume a rich source of Vitamin C in addition.
Foods for Iron:
• Chicken Giblets (6.1mg)
• Beef Liver (6.5mg per 3.5 ounces)
• Oysters (5mg in six raw oysters)
• Sardines (2.9mg)
• Chickpeas (4.7mg in one cup)
• Bone Broth (2mg)
• Ground Beef (2.2mg)
• Baby Lima Beans (4.5mg)
• Pasture-Raised Egg Yolk (1.8mg in 2 large eggs) - include a food rich in vitamin C
• Sweet Potatoes (1.1mg)
• Cooked Spinach (6.4mg in one cup)
• Edamame (2.5mg)
• Puréed Tomatoes (2.6mg)
• Asparagus (2.9mg)
• Wheat Germ (2.4mg)
• Snap Peas (2mg)
• Cod Liver Oil (0.5mg in one tablespoon)
2. Zinc
This trace mineral plays a key role in immune function and cell growth (as well as a hundred enzymatic reactions in the body). Since it’s responsible for neurotransmission, it’s especially vital for the formation and maintenance of synapses (the connections between neurons), which are happening like rapid fire in the first three years of a child’s life.
With more than half (54%) of U.S. breastfed infants having inadequate zinc intakes between 6 and 12 months old, this is another mineral that needs to be prioritized into your baby’s diet after 6 months of age. And the good news? Zinc bioavailability is high in delicious animal meats and seafood.
Foods for Zinc:
• Oysters (45-91mg per 100g of eastern oysters; long-chain fatty acids in oysters make a synergistic combination with saturated fatty acids from butter and coconut oil) - look for ones soaked in water due to the possibility of the olive oil being mixed with other oils. A good option are the ones from Crown Prince.
• Grass-Fed Ground Beef (6mg per 100g)
• Beef Liver (4.2mg per 3.5 ounces)
• Wheat Germ (2.4mg)
• Cooked Chickpeas (2.5mg)
• Kidney Beans (2.6mg)
• Pasture-Raised Eggs (1.3mg in two large eggs)
• Bone Broth (2mg)
• Lamb (3.7mg per 3.5 ounces)
• Fish Roe (2mg)
• Chicken thighs with skin (1.6mg)
• Shrimp (1.3mg in 3 ounces)
• Sardines (2mg per 3 ounces)
• Raw Milk (1mg per cup) - definitely controversial, so I’m excited for an article on this specifically!
3. Long-Chain Polyunsaturated Fatty Acids, such as Omega-3 Fatty Acids
These healthy fats help to build and maintain cell membranes, regulate inflammation, and support the transmission of nerve signals. DHA, an essential fatty acid, is a key component of the intensive production of synapses that makes the first years of life a critical period of learning and development.
It’s also imperative to strike a balance between omega-3 and omega-6 essential fatty acids since a proper understanding of how to get these healthy fats can protect our heart health, reduce inflammation in the body and improve neurological function.
When there are high intakes of omega-6 fatty acids from vegetable oils and inadequate intake of saturates, there is decreased conversion of plant omega-3 to the elongated EFAs (which are essential for optimal development of the infant’s visual and nervous systems).
Foods for Omega-3 Fatty Acids:
• Grass-Fed Ground Beef (20-30g per 3.5 ounces)
• Pasture-Raised Egg Yolks (200mg in two large egg yolks)
• Salmon (1.9g)
• Fish Roe (2.4g)
• Sardines (2.5g) - good canned options include Brunswick (served in spring water) or Wild Planet
• Herring (1.7g)
• Freshly Ground Flaxseed (1.6g in one tablespoon)
• Oysters (400mg in six wild eastern oysters)
• Cod Liver Oil (.5g in one teaspoon)
4. Vitamin A (Retinol)
This vitamin is necessary for a whole host of reasons, including vision, immune function, skin health, and cell differentiation. It’s especially important during pregnancy for the baby’s growth of their heart, lungs, kidneys and bones, but it’s also needed during an infant’s most critical developing years postnatally.
As mentioned in The Nourishing Traditions Book of Baby and Child Care, Vitamin A is critical for the optimal expression of the genetic potential, for strong bones, healthy skin, keen eyesight, mineral metabolism, hormone production, mental stability and even the ability to plan for the future and stick to tasks.
Foods for Vitamin A:
• Beef Liver (16,814 IU per 100g)
• Oysters (1,800 IU in six wild eastern oysters)
• Sardines (710 IU in 3.75 ounces)
• Pasture-Raised Eggs (400 IU in two large eggs)
• Fish Roe (1,332 IU per tablespoon)
• Grass-Fed Butter (355 IU)
• Raw Milk (249 IU)
• Bone Broth (100 IU)
• Cod Liver Oil (5,000 IU in one teaspoon) - children ages 3 months to 12 years should take about 1 teaspoon of regular cod liver oil or ½ teaspoon of high-vitamin cod liver oil. My favorite one is from Green Pastures (I will be writing an article regarding cod liver oil basics)
5. Vitamin D
Yes, you can get Vitamin D (in very small amounts) from foods like salmon and mushrooms, but there’s no denying that the best and most effective way to get proper Vitamin D levels is through the sun. If you are unable to get in the sunlight due to where you live, your next best bet is cod liver oil.
• Sunshine (10,000 IU from 15 minutes of midday sunlight, although this varies from person to person depending on various factors. If interested in diving deep, Zaid Dahhaj talks about this extensively)
• Cod Liver Oil (510 IU in one teaspoon)
• Salmon (570 IU per 3.5 ounces)
• Sardines (270 IU; canned sardines with bones are preferred)
• Herring (570 IU)
• Oysters (120 IU in six wild eastern oysters)
• Raw Milk (80 IU)
6. Vitamin B6
This water-soluble vitamin is needed for neurotransmitter synthesis (serotonin, dopamine, GABA), myelin formation, amino acid metabolism (the building blocks of proteins), and gene expression.
Foods for Vitamin B6:
• Beef Liver (0.9mg)
• Chickpeas (1.1mg in one cup)
• Chicken Breast (0.9mg per 3.5 ounces)
• Wild Sockeye Salmon (0.6mg; wild sockeye salmon is one of the lowest-mercury fish)
• Grass-Fed Ground Beef (0.7mg)
• Shiitake Mushrooms (0.3mg in 100g)
• Bananas and Avocados (0.4mg)
• Wheat Germ (0.8mg in one ounce)
• Sardines (0.5mg in 3.75 ounces)
• Sweet Potatoes (0.6mg)
7. Vitamin B12
This vitamin, also known as cobalamin, is responsible for the synthesis of myelin, the metabolism of neurotransmitters, the synthesis of DNA (which is essential for cell division, growth and differentiation), and methylation reactions.
Since our bodies can’t produce B12 on its own, babies need to have it supplied to them through animal-based foods.
Foods for Vitamin B12:
• Beef Liver (80mcg per 3.5 ounces)
• Fish Roe (25mcg per 100g)
• Beef & Lamb (2.5mcg)
• Pasture-Raised Eggs (3.4mcg in two large eggs)
• Wild Sockeye Salmon (4.8mcg)
• Herring (9.3mcg)
• Oysters (45mcg in 6 eastern wild oysters)
• Sardines (8.9mcg per 3.5 ounces)
8. Iodine
As a trace element essential for thyroid function, iodine plays an important role in brain development in the form of thyroxine and triiodothyronine.
Thyroid hormones influence the growth, migration and maturation of brain cells, as well as the development of the retina and optic nerve.
Foods for Iodine:
• Fish Roe (50mcg per tablespoon)
• Cod (99mcg)
• Shrimp (45mcg)
• Pasture-Raised Eggs (20mcg in two large eggs)
• Raw Milk (10mcg)
• Fermented Yogurt (150mcg)
9. Folate
This vitamin is essential for the growth, maturation and proper functioning of the brain. Adequate folate intake during infancy supports ongoing brain development, neuronal connectivity and synaptic plasticity.
Folate supports processes such as DNA synthesis, cell division and neurotransmitter synthesis (all of which are important for proper brain maturation).
Foods for Folate:
• Beef Liver (330mcg per 3.5 ounces)
• Chickpeas (282mcg)
• Asparagus (262mcg)
• Black Beans (256mcg)
• Collard Greens (177mcg)
• Avocado (163mcg)
• Beets (148mcg per cup)
• Peas (101mcg)
• Wheat Germ (82mcg in one ounce)
• Artichoke (68mcg)
• Pasture-Raised Eggs (44mcg in two large eggs)
• Green Beans (42mcg)
• Shiitake Mushrooms (20mcg in 100g)
• Sardines (8mcg in 3.75 ounces)
10. Protein
An essential nutrient that helps support optimal cognitive function and learning, as well as being vital for growth, tissue repair and immune function.
During early brain development, a sufficient intake of protein ensures that the necessary amino acids are available for the growth and formation of neural cells and structures. Protein is vital for a whole host of reasons, but specifically for the formation of neural cells, synthesis of neurotransmitters, myelination, neurogenesis, enzyme functions and immune function.
Foods for Protein:
• Bison (30g)
• Beef (30g)
• Chicken Breast (31g)
• Lamb (27g)
• Salmon (25g)
• Cottage Cheese (25-28g)
• Sardines (23g in 3.75 ounces)
• Yogurt (15-20g)
• Baby Lima Beans (15g)
• Pasture-Raised Eggs (12g in two large eggs)
• Bone Broth (9g per cup)
• Raw Milk (8g per cup)
• Spirulina (5g per tablespoon)
Iron, zinc, omega-3 fatty acids, vitamin A, vitamin D, vitamin B6, vitamin B12, iodine, folate, protein are vital for neurodevelopment in the first 1,000 days a child’s life, but additional beneficial nutrients include calcium, choline and vitamin C.
Choline is crucial for the production of neurotransmitters that regulate memory and mood, and is especially important for the formation of cholinergic neurons (neurons that use the neurotransmitter acetylcholine). It’s important to understand that adding choline to the diet later on unfortunately won’t compensate for missing choline during the critical growth period since the window of opportunity will have closed (beginning at day 56 of pregnancy).
Some great sources of choline include:
• Pasture-Raised Eggs (115mg per yolk; richest source of choline)
• Beef & Lamb (90mg per 3.5 ounces)
• Organ Meats (418mg)
• Fish Roe
• Maasai Milk (50mg in one cup; Maasai Milk has five times the quantity of choline than the ones provided in grocery stores)
• Oysters (206mg in six eastern wild oysters)
• Shrimp (120mg)
• Sardines (370mg per 3.75 ounces)
• Herring (335mg)
• Wild Sockeye Salmon (83mg per 3 ounces)
• Wheat Germ (51mg in one ounce)
For calcium, go for kefir, sardines with the bones, raw milk, and fish roe. For vitamin C, aim for red bell pepper and tropical fruits such as guava, mango, papaya, pineapple, and kiwi. Lemons are also a good source of vitamin C (30mg).
I believe that this data clearly shows meat to be an incredible source of nutrients for babies and an ideal first food - one to two ounces of meat per day meets iron requirements for healthy infants 6 to 12 months old.
Also, red meat such as beef is higher in iron, zinc, choline, vitamin B12, and vitamin B6 (big win).When choosing meat, make sure to go for 100% grass-fed so that you are getting the purest form of protein that contains 2-6 times more Omega-3 fatty acids.
You should also incorporate fermented foods in your baby’s diet, as they are a great way to introduce sour flavors to their palate and offer a diverse range of beneficial bacteria (especially beneficial for those who were born by cesarean). Some great options include kefir, sauerkraut, sour pickles, beetroot kvass, and lactose-fermented vegetables like kimchi and dilly carrots.
When incorporating vital nutrients into your baby’s diet in order to promote optimal brain development, it’s important to keep in mind that quantity is valuable, but quality is imperative.
You’ll want to make sure to look for, prepare, or purchase:
• Organ meats that are from pastured, organically raised animals
• Meat and fats from grass-fed, pasture-raised animals
• Eggs from organic, pasture-raised poultry
• Seafood that’s oily, whole and wild-caught
• Raw, grass-fed, organic dairy
• Grass-fed butter
• Organic, local, seasonal fruits and vegetables
Two sources I used for writing this article are The Nourishing Traditions Book of Baby & Child Care by Sally Fallon and Super Nutrition for Babies by Katherine Erlich and Kelly Genzlinger. I highly recommend checking both out as they’re a wealth of knowledge for anyone with littles.
This is an important time for your baby and all kids are deserving of pure, enriching nutrition from sacred foods. Providing our babies with real, whole foods that are free of toxins and packed with antioxidants will help heal their bodies and supply them with nutrients needed for optimal brain development and lifelong health down the road. Such a beautiful blessing.