How You Can Conquer Mummy Brain With Proper Nutrition

Proper Nutrition

Enhance your memory by ensuring that you have sufficient amount of certain nutrients like zinc, vitamin B-12, folic acid, and, most importantly, iron.

Eat foods like these which are rich in iron:

Spirulina: A blue-green algae recognized worldwide for its powerful flavor. It is also a phenomenal source of essential amino acids, protein, vitamins C, D, and E, as well as the B vitamins.

Liver: Beef liver (preferably organic) is a great and tasty source of iron. It also contains folate and vitamin B-12 – another helpful vitamin in conquering “mummy brain”!

Lentils: Affordable and super versatile, you can make a ton of great dishes full of protein and iron!

Spinach: Is chock-full of iron and a ton of other essential nutrition.

Pistachios: A totally healthy snack with awesome nutritional benefits. These guys have an abundance of iron, vitamin B6, thiamine, and copper, in a single ounce.

Raisins: Along with figs and prunes, raisins are a great fruit source of iron.

To increase absorption of iron, pair iron-rich foods with vitamin-C-rich foods, like peppers. Additionally, cooking iron-rich foods in cast-iron pots will actually release some of their iron.

Note: Calcium inhibits iron absorption.

Aside from iron, most pregnant women don’t get nearly enough omega-3s in their diet. Docosahexaenoic acid is a critically necessary omega-3 fatty acid that is depleted as a result of pregnancy and breastfeeding. Also called DHA, it is responsible for about 15% of the total fatty acids in the brain, and it plays a hugely significant role in how neuron signals are sent and received.

Be sure to incorporate some of these DHA rich foods into your diet to conquer “mummy brain”:

  • Walnuts
  • Chia Seeds
  • Salmon Fish Oil
  • Flaxseeds
  • Egg Yolks
  • Hemp Seeds
  • Cod Liver Oil
  • Tuna

Having your brain at its best and working at optimum capacity is imperative, whether you are a stay or work at home mum, or a mum who works outside the home. By utilizing proper nutrition to clear your brain of the dreaded “mummy brain” fog, you will also improve your emotional well being, your resiliency against stress, boost your immune system and even reduce your anxiety levels.


Zooey is a freelance writer, and co-host with her handsome, super-dad husband on the #TooHard parenting podcast. She is a work-at-home mum with two fantastic little boys, both under the age of two. Her life is filled with misadventures, messes, and mishap, but she wouldn’t trade it for the world. You can find her on Twitter: @zooeystrong1 and Snapchat & Instagram: @zooeystrong

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