Golden nutrition for optimal brain development in the first years of life

(Baonghean.vn) - Adequate and proper nutrition is essential for optimal brain development, especially important during pregnancy and infancy, as this is the period of fastest formation and development of the nervous system, laying the foundation for the development of cognitive-motor skills, social-emotional skills and other genius skills throughout childhood to adulthood.

So adequate and reasonable nutrition through two concepts“Golden nutrients - Golden time”It is necessary and very important to understand thoroughly and practice correctly to create the best conditions for the child's brain to develop as perfectly as possible.

Nutrientsgold – golden time

These are essential nutrients for both mother and child during the preparation, pregnancy and postnatal years. They must be provided correctly, sufficiently and regularly (at the right time, in the right dosage and regularly). If the above factors are missed or deficient, there will be no second chance for optimal development of the child's nervous system.

Some things to know in each stage of nervous system development.

About 22 days after conception, the neural plate begins to fold inward, forming the neural tube, which develops into the brain and spinal cord. This process requires folic acid, copper, and vitamin A.

Seven weeks after conception, cell division begins in the neural tube, creating a complete nervous system that involves five processes:

1. Neuronal proliferation(gray matter), this process begins from week 7 of pregnancy and accelerates until about 4-5 months after birth. After that it slows down still and ends in adulthood.

2. Axon and Dendritic Growth(gray matter). For Axons, they start growing at the 7th week of gestation and continue to grow for at least 2 years after birth. However, in some brain regions, Axons are fully developed at the 15th and 32nd weeks of gestation. As for Dendrites, they start growing at the 15th week and finish growing at 2 years after birth.

3. Building, modifying and forming the function of synapses(Synapse). This process begins around the 23rd week of pregnancy and continues throughout the entire lifespan. Depending on the specific brain region, the density of synapses reaches its peak at different times. The visual region reaches its peak between the 4th and 12th months after birth and the prefrontal region at the 15th month after birth. The process of correcting faulty synapses occurs in parallel and continues into adulthood.

4. Myelination, essentially the white matter surrounding the axons that helps speed up nerve conduction. Myelination occurs from the 12th to 14th week of pregnancy and continues into adulthood. The rate of myelination is strongest from mid-pregnancy to 2 years after birth. Before birth, myelination is strong in brain regions related to orientation and balance, and after birth, in the areas of hearing, vision, and written language ability.

5. Programmed suicide, is a process of eliminating faulty nerve cells or cells that tend to differentiate and develop in a harmful direction. This process takes place from pregnancy to adulthood thanks to some neurotrophic substances from the brain such as BDNF (brain-derived neurotrophic factor), IGF-1 (insulin-like growth factor-1)...

The wonderful role of breast milk in the first 6 months of life is immutable.

NutrientsYellow:

1.Nutrient group 1: Contains folic acid (vitamin B9), copper and vitamin Aare active substances that support the differentiation and development process from the neural embryo into the neural tube, a part from which the components of the nervous system are formed. This process occurs very early, from about weeks 4 to 7 of pregnancy.

Foods that supplement folic acid are liver, egg yolks, legumes, whole grains, cruciferous vegetables, bananas, oranges...; foods that supplement copper are meat, eggs, milk, seafood...; foods that supplement vitamin A are milk, liver, eggs, fish...

2. Nutrient group 2: Contains B vitamins, B1(thiamine), B2 (riboflavin), B3 (niacin or niacinamide), B5 (pantothenic acid), B6 ​​(pyridoxine, pyridoxal, or pyridoxamine, or pyridoxine hydrochloride), B7 (biotin)(vitamin H), B9 (folic acid), B12 (cobalamins)), helps to increase the proliferation of neural stem cells, primary neurons and glia from the neural tube in the first weeks of pregnancy; supports the development of dendritic branching in the neocortex and cerebellum, increases the proliferation of synapses in the cerebral cortex and special synapses in the striatum and supports the synthesis of Myelin.

Foods that supplement Vitamin B: cereals, brown rice, green vegetables, eggs, chicken, citrus fruits, nuts such as peanuts, cashews, walnuts, large red beans, bananas, vitamin B5 is present in most foods.

3. Nutrient group 3: Protein-rich and energy-rich nutritionto avoid protein-energy malnutrition and fetal malnutrition. This malnutrition can result in a reduction in the number and mass of neurons, axons, dendrites, synapses, and cerebral gray matter. In addition, protein-energy deficiency also causes a decrease in the myelination process and a decrease in neurotrophic factors such as BDNF (brain-derived neurotrophic factor), IGF-1 (insulin-like growth factor-1)

Foods rich in protein and energy: Meat, eggs, fish, milk and dairy products, nuts, beans, sweet and fatty vegetables and fruits...

4. Nutrient group 4: Contains fatlong-chain polyunsaturated fatty acids, especially DHA (Docosahexaenoic Acid); ARA (Arachidonic Acid) and Omega 3-6-9. These fatty acids help synthesize membrane phospholipids, an important component of cells, synaptic membranes and a major component in the structure of Myelin. Fat-rich foods: Milk, seafood and oils - fish fat, eggs, beans, nuts...

5. Nutrient group 5: Contains Iron, is essential for the synthesis of Ribonucleotide reductase, an enzyme that regulates the division of central nervous system cells. Iron deficiency can reduce the size of the hippocampus, reduce axons, and shorten dendrites in the hippocampus, a subcortical structure of the temporal lobe that plays a role in learning, orientation, and long-term memory. In addition, iron deficiency also reduces synapses and neurotransmitters at the synapses as well as reduces the synthesis of myelin.

Foods rich in iron: Milk, eggs, fish and seafood, meat, liver, whole grains, beans, dark green leafy vegetables...

6. Nutrient group 6: Contains Iodine, participates in the synthesis of hormones that regulate the development of the central nervous system. There is evidence that iodine deficiency increases the rate of stillbirth and neonatal hypothyroidism, reduces brain weight and Myelin synthesis, reduces dendritic branching and synapses in the visual-auditory region and cerebellum. Iodine-rich foods: Spinach, celery, seafood, sea salt, iodized salt, eggs...

7. Nutrient group 7: Contains Zinc, plays a role in DNA synthesis for cell division and is a component of many important enzymes in brain activity. Zinc deficiency will lead to a decrease in the number and volume of brain cells in the cerebellum, limbic system and cerebral cortex; reduce the process of dendritic branching and regulate functional activity at nerve synapses and limit the activity of growth hormones.

Zinc supplements: Milk, eggs, fish, meat, whole grains, beans...

8. Nutrient group 8: Contains Choline, helps increase stem cell proliferation, participates in the process of stimulating nerve cell division and is a precursor of neurotransmitters. Choline helps control the process of programmed cell death. All the effects of choline deficiency during pregnancy will be difficult to recover.

Choline supplements: Milk, eggs, fish, meat, liver, seafood, beans, vegetables...

PV