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For every parent, the most important thing is helping their baby’s brain develop. From their first smiles to their first steps, parents always want to give their babies the best start in life. And one way to do that is by giving them the right foods that help their brains grow.

Babies learn a lot in their first three years because their brains are growing really fast during this time. 

Today, we will learn about the best baby foods for brain development and what foods you should avoid giving your babies. So, let’s get started!

What are the Best Baby Foods for Brain Development? 

Here are some of the best baby foods for brain development: 

• Breast Milk:

Dr. Ruth Petersen, director of the CDC Division of Nutrition, Physical Activity, and Obesity, said in an interview: 

“Breastfeeding provides unmatched health benefits for babies and mothers. It is the clinical gold standard for babies’ nutrition. We must do more to create supportive and safe environments for mothers who choose to breastfeed.”

The World Health Organization (WHO) recommends exclusive breastfeeding for the first six months of a baby’s life. Breast milk is packed with things that help your baby’s brain grow, like docosahexaenoic acid (DHA) and arachidonic acid (AA). These are super important for brain development. 

A 2022 study found that babies who are only breastfed for their first six months tend to have higher IQs and are more socially smart. So, it’s really good for your baby’s brain!

Important: Parents like to start solid foods at six months. UNICEF suggests mothers continue breastfeeding the baby even after six months. This helps the child to grow well and start standing and walking at the right age.

• Porridge and Pap: 

In Tanzania, porridge and pap have been cherished as baby food for generations. These local foods bring some great benefits for your baby’s brain.

These are often made with healthy grains like millet, sorghum, and maize. These grains are like nature’s brain food. 

They’re packed with important vitamins and minerals that help your baby’s brain grow. Plus, the fiber in these foods is good for your baby’s tummy and helps them stay at a healthy weight, which is important for growing up strong.

• Eggs: 

Eggs are like little powerhouses for your baby’s brain. They’re full of choline, vitamin B1, and protein – all things that make your baby’s brain work better. 

These nutrients help build connections in your baby’s brain, which makes them remember things better and learn more. 

Precaution: Remember to cook the eggs all the way through, so they’re safe for your little one to eat.

• Yogurt: 

Yogurt is another great choice for your baby’s brain. It has choline and probiotics that help their tummy and brain. 

There’s a special link between a healthy tummy and a smart brain, and yogurt helps with that. Just make sure it’s plain yogurt without added sugar. It has important stuff like protein, zinc, choline, and iodine. 

Iodine is like a brain booster, and it’s really important for your baby’s brain to grow and work properly. A study in 2021 found that many African kids aren’t getting enough iodine, which can hold back their brain power. So, yogurt is a tasty way to help with that.

• Oily Fish: 

Fish like salmon, sardines, herring, mackerel, and tuna are like brain superfoods. They’re rich in omega-3 fatty acids, which are like special brain fuel for your baby. 

Some studies even suggest that  docosahexaenoic acid (DHA) present in oily fish can help your baby think better, talk better, and might even prevent some brain problems like ADHD and autism. 

The American Academy of Pediatrics says it’s a good idea to give fish to your baby twice a week. 

Precaution: big fish like swordfish and king mackerel can have mercury, which isn’t good for your baby’s growing brain. Stick to smaller fish to keep your baby safe.

• Avocado: 

Avocado is like a superhero for your baby’s brain. It’s loaded with healthy fats, including the kind that’s really good for the brain. Plus, it has things like folate, vitamin A, and choline, which are like brain boosters. Studies have even shown that eating avocados can make your baby’s brain work better.

• Bananas:

Bananas are like little power packs of goodness. They have potassium, which helps your baby’s nerve cells and their whole brain stay healthy. Plus, they’re full of vitamins and fiber, which keeps their tummy happy. 

Bananas are available all year round in Tanzania, so they’re a great, easy, and budget-friendly choice for your baby’s brain.

• Leafy Green Vegetables: 

Parents sneak green leafy veggies like spinach and kale into kids’ meals because they’re like secret agents for your child’s brain. These veggies are full of iron and folate, which are like rocket fuel for your child’s brain. 

Studies have even found that when moms get enough folate, it can boost their baby’s IQ. Iron is like the helper that makes the part of the brain responsible for learning and remembering stuff (called the hippocampus) grow the right way.

• Berries: 

Berries are not only delicious, but they also pack a powerful punch when it comes to brain development for your little one. They are high in antioxidants and essential nutrients crucial in building healthy brains. Here are some of the best berries to include in your baby’s diet:

• Blueberries are great for your baby’s brain because they have Vitamin K and antioxidants that protect brain cells. 
• Strawberries help make new brain cells with folate and boost immunity with Vitamin C. 
• Blackberries have compounds linked to better learning and memory, and their fiber is good for gut health, which is vital for brain development. 
• Raspberries also have antioxidants and are suitable for cognitive skills in your baby’s diet.

Other foods to include in your baby’s diet for brain development:  

• Hemp seeds
• Lentils
• Kale
• Sweet potato
• Nuts and seeds
• Beans
• Lean beef

Here are Some Brain Boosting Recipes For Your Baby

• Spinach and Banana Smoothie:

Ingredients:

• 1 cup of fresh spinach leaves (sukuma wiki)
• 1 ripe banana
• 1/2 cup of plain yogurt
• 1/2 cup of water or milk
• Honey (optional for sweetness)

Instructions:

• Wash the spinach leaves thoroughly.
• Blend the spinach, banana, yogurt, and water (or milk) until smooth.
• If needed, add a drizzle of honey for sweetness.
• Serve this nutritious smoothie to your child as a tasty and brain-boosting drink.

• Mashed Avocado with Berries:

Ingredients:

• 1 ripe avocado
• A handful of mixed berries (blueberries, strawberries, blackberries, or raspberries)
• A squeeze of lemon juice

Instructions:

• Cut the ripe avocado and remove the pit.
• Mash the avocado in a bowl and add a squeeze of lemon juice to prevent browning.
• Wash and add the mixed berries on top of the mashed avocado.
• Gently mix the berries into the avocado.
• Serve this as a nutritious and brain-boosting snack.

• Grilled Fish with Vegetable Medley:

Ingredients:

• Fresh fish filets (e.g., tilapia or Nile perch)
• Olive oil
• Lemon juice
• Fresh herbs (e.g., thyme or rosemary)
• Salt and pepper
• Mixed vegetables (e.g., carrots, bell peppers, and green beans)

Instructions:

• Marinate the fish filets with olive oil, lemon juice, fresh herbs, salt, and pepper.
• Grill the fish until it’s cooked through and has a nice char.
• In a separate pan, sauté mixed vegetables with a little olive oil until they are tender and colorful.
• Serve the grilled fish with the vegetable medley for a brain-boosting, well-rounded meal.

These recipes are not only nutritious but also suitable for an East African audience’s palate.

What Foods to Avoid in Babies? 

Here are some of the top foods that you should steer clear of to ensure healthy brain development in your baby:

• Added sugars:

In Tanzania, as in many parts of the world, there is a growing availability of sugary and processed foods. Consuming too much-added sugar can affect your baby’s cognitive abilities.

• Processed foods:

Processed foods typically contain high levels of sodium and unhealthy fats that have less nutritional value and negatively affect children’s brain function. 

Such foods include frozen meals, chips, fast food, and canned soups. Opting for whole and natural options such as fresh fruits and vegetables is best.

• Trans fats:

Trans fats weaken the memory and decrease brain function in adults; imagine their impact on a developing brain! 

These unhealthy fats are commonly found in fried foods like french fries and fried chicken and baked goods like pastries and cookies.

• High-Salt Foods: 

In Tanzania, salty foods like fried snacks or certain traditional dishes can be appealing but should be managed carefully:

Babies have immature kidneys that are less efficient at processing excess salt. High salt intake can strain their kidneys, potentially leading to health problems.