Week 10

In Week 10, baby is developing:

-  Brain tissue
-  Muscles
-  Fingernails
-  All four chambers in the heart
-  Functioning main organs (brain, heart, liver, kidneys, intestines)

What to add to your daily menu:

-  Water

-  Prenatal Vitamins

-  Calcium-rich foods

-  Foods containing Essential Fatty Acids

The brain needs essential fatty acids to build brain cells and aid in myelination.

"The membranes of neurons – the specialized brain cells that communicate with each other – are composed of a thin double-layer of fatty acid molecules. Fatty acids are what dietary fats are composed of. When you digest the fat in your food, it is broken down into fatty acid molecules of various lengths. Your brain then uses these for raw materials to assemble the special types of fat it incorporates into its cell membranes." Link

Studies have shown that newborns with a deficiency in these essential fatty acids had a variety of problems, including low birthweight, small head circumference, and a small placenta. Those factors are key growth indicators that influence brain development as the infant grows.

To sum it up, you (and your baby) need these fats to have a healthy brain. Some great sources of essential fatty acids are:

Almonds, pecans, macadamias, peanuts, walnuts

Avocados

Dark leafy vegetables

Salmon, halibut, shrimp, scallops, tuna

Tofu

DHA Supplements

Flaxseed

If you're not familiar with flaxseed, read this easy way to add it to your diet!

Flaxseed for Omega-3

"Flaxseed oil and ground flaxseeds are particularly good choices to meet your needs for omega-3 fatty acids. One teaspoonful of flaxseed oil or a tablespoonful of ground flaxseed will supply the daily requirement of alpha-linolenic acid. To protect it from oxygen damage, flaxseed oil or ground flax seed must be stored in the refrigerator or the freezer. Use a little in dressings for salads or baked potatoes. Don't try to cook with this oil, however, as heat damages its omega-3s.For you to absorb what you need from flaxseeds, they must be ground. Simply put fresh flaxseeds in a spice or coffee grinder for a few seconds. Some people grind a cup every week or so and store it in the freezer. A spoonful can be added to a smoothie or sprinkled on breakfast cereal, a salad, or other dish."

Flaxseed meal (ground up)