Can Your Diet During Pregnancy Effect Your Child’s Future Mental Health?
Targeting diet during pregnancy to help reduce risk of mental illness in offspring is a relatively new idea, but the evidence to support it is fascinating, and growing steadily. Studies have found that a better maternal diet is associated with improved cognitive development and less behavioural problems in offspring.
Although the exact mechanisms behind this are still being defined, one possible explanation are the evident variations in the gut microbiome of the offspring, dependant on the maternal diet. Certain microbiome populations have been associated with increased inflammation, and thus, increased risk of the development of mental illness.
So, which foods should we be including to support the future mental health of our babies?
One of the most well-researched patterns of eating that has been shown to support mental health (for both the mother, and the baby), is the Mediterranean Diet.
Vegetables - Your tastes may change when you are pregnant, so try different cooking styles to find what suits you. Raw, crunchy vegetables with dips, roasted vegetables in extra virgin olive oil, or soups are all great ways to get some extra vegetables in.
Fruits - For me personally, fruit was a winner during pregnancy, especially the sour citrus fruits. I found they really helped with the morning sickness. Aim to include around two pieces a day.
Nuts & seeds - Just a little packet offers so many nutrients and is the perfect little snack to stave off the nausea. Eat a variety to gain maximum nutritional benefit.
Seafood - You don’t have to avoid ALL seafood during pregnancy. Many women worry about the excess mercury warnings and decide it’s easier to cut seafood completely, just in case. Unfortunately this means you’re missing out on all the DHA and EPA Omega 3 fatty acids that seafood offers...an incredibly important nutrient in the development of your child’s brain.
Extra virgin olive oil - A great source of oleic acid, biophenols, antioxidants, and vitamin E. Use it for cooking, dip your sourdough in it, or drizzle it on your salad.
Legumes - Chickpeas roasted with EVOO, harissa and salt was my go-to salty snack for when I was feeling a bit nauseous during pregnancy. Legumes are absolute nutrition powerhouses and are an excellent addition to your pregnancy diet.
Whole grains - Whole grains offer a great source of complex carbohydrates, giving you the energy you need to create a human being! Whole grains are a great source of fibre, which feeds the gut bugs (important for mental health), and helps alleviate pregnancy constipation.
Lean poultry, eggs, and dairy - Moderate portions, daily to weekly. Important for vitamin B12, choline, iron, selenium, and so much more.
References
O'Neil A, Itsiopoulos C, Skouteris H, Opie RS, McPhie S, Hill B, Jacka FN. Preventing mental health problems in offspring by targeting dietary intake of pregnant women. BMC medicine. 2014 Dec;12(1):1-7.
Jacka FN, Ystrom E, Brantsaeter AL, Karevold E, Roth C, Haugen M, Meltzer HM, Schjolberg S, Berk M. Maternal and early postnatal nutrition and mental health of offspring by age 5 years: a prospective cohort study. Journal of the American Academy of Child & Adolescent Psychiatry. 2013 Oct 1;52(10):1038-47.
