Fuel fertility and pregnancy: 5 must-have nutrients if you're trying to conceive
A balanced diet is foundational to optimising health for fertility and pregnancy. Consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats provides the necessary nutrients for reproductive health.
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Folic Acid: Essential for preventing neural tube defects. Women trying to conceive should take a daily supplement of 400-800 micrograms of folic acid in addition to consuming folate-rich foods like leafy greens, legumes, and fortified cereals.
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Iron: Supports the development of the placenta and fetus. Good sources include lean meats, beans, and fortified cereals.
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Calcium: Crucial for developing fetal bones and teeth. Dairy products, fortified plant milks, and leafy greens are excellent sources.
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Vitamin D: Supports bone health and immune function. Sun exposure, fatty fish, and fortified foods can help maintain adequate levels.
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Omega-3 Fatty Acids: Important for fetal brain development. These can be found in fatty fish, flaxseeds, and walnuts.