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Nutre su cerebro

MINI GOURMET

Durante los primeros 1000 días de vida de un pequeño, se crearán cimientos para el desarrollo cognitivo; la alimentación puede ser un gran aliado.

Los famosos 1000 días, abarcan 270 días de gestación + 365 días del primer año + 365 días del segundo año, de acuerdo con la Sociedad Argentina de Pediatría. Sus habilidades mentales que lo acompañarán hasta llegar a adulto, se formarán en los tres primeros meses de vida. Durante los tres primeros años duplicará el tamaño de su cerebro, que abarcará el 87 por ciento de su peso, el número de sinapsis crecen exponencialmente, se desarrollará su inteligencia y adquirirá hábitos alimenticios. Para que su organismo logre ser eficiente en estos procesos, requiere de una adecuada nutrición, además de experiencias emocionales fortalecedoras.

Seguro de salud

Es importante que la madre cuide el valor de su nutrición, desde el embarazo, pues influirá en el crecimiento del feto e impactará el desarrollo en su infancia, se le conoce como programación fetal; por ello, además de ingerir los macronutrientes, es importante que se consuman micronutrientes como el ácido fólico, hierro, calcio, zinc, yodo y cobre, de acuerdo con el Hospital Infantil de México.

Al nacer, la lactancia materna será el alimento perfecto durante los primeros seis meses, por los nutrientes que posee, los cuales aportan beneficios como: mantenimiento de los tejidos cerebrales, fortalecimiento del sistema inmunológico, así como ayuda en la producción de dopamina y serotonina, claves para el humor. Es vital que la madre cuide su ingesta alimentaria, pues le brindará nutrientes al pequeño cuando lo lacte.

Top 10 de nutrientes

La nutrición complementaria después de los seis meses de vida, es esencial para su desarrollo cognitivo, que le permitirá obtener avances escolares e incluso fomentarán su capital humano. Los expertos de Harvard Medical School sugieren se incorporen los siguientes nutrimentos:

  1. Proteína, que promueve la proliferación celular y acelerará su crecimiento.

Fuente: carne de res, de aves y chícharos.

  1. Calcio, garantiza que los nervios funcionen correctamente y ayuda a liberar hormonas y enzimas.

Fuente: quesos y yogur.

  1. Hierro, importante para la síntesis de neurotransmisores, bajos niveles ocasionan dificultad en la coordinación motora, el equilibrio e incluso para aprender el lenguaje.

Fuente: lentejas, papas y espinacas.

  1. Luteína, eficiente para fortalecer la memoria, su deficiencia afecta el rendimiento escolar.

Fuentes: kiwi, naranjas y uvas.

  1. Colina, permite el procesamiento cognitivo y es eficiente para optimizar la memoria.

Fuente: huevo y frijoles.

  1. Ácido fólico, se le relaciona con una mayor inteligencia, sus niveles bajos, se han asociado con autismo y trastornos como la esquizofrenia, de acuerdo con un artículo publicado en JAMA Psychiatry.

Fuente: vegetales de hoja verde.

  1. Zinc, su ausencia se relaciona con poca memoria a corto plazo, es vital para el desarrollo del cerebelo.

Fuente: pescados y nueces.

  1. Yodo, componente clave de las hormonas tiroideas, las cuales son requeridas a lo largo de la vida para el crecimiento, desarrollo neurológico y un metabolismo normal.

Fuente: mariscos y productos lácteos

  1. Omega 3, no sólo es benéfica para el desarrollo cognitivo, también mejora las habilidades para aprender a leer.

Fuente: salmón, aguacate y aceitunas.

  1. Antocianinas, aliadas para optimizar la atención y promover el flujo sanguíneo hacia el cerebro.

Fuente: arándanos.

Entre más variada sea la dieta del pequeño, mayores beneficios obtendrá de los nutrientes, que se manifestarán en su salud y habilidades cognitivas.

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