Nutrients For Preconception
Iodine - promotes healthy thyroid function, which supports the formation and development of foetal organs and tissues. Iodine is also important for brain development, skeletal formation and the nervous system.
Food sources of iodine include seaweed, wakame flakes, eggs, yoghurt and prunes.
Folate - reduces the risk of pre-eclampsia, helps prevent neural tube defects, supports embryo development and is important for ovarian responsiveness, which may assist with improving egg quantity.
Food sources of folate include spinach, broccoli, asparagus, Brussels sprouts, rainbow chard, avocado and eggs.
Vitamin D - helps the body tolerate the growth of a baby containing 50% foreign genetic material from sperm. Vitamin D supports embryo implantation into the uterus, and adequate levels prior to conception and during pregnancy are associated with a reduced risk of asthma, allergies and developmental issues in the baby.
Sources include cod liver oil, organic liver, eggs, mackerel, salmon and sunshine.
Omega 3 fatty acids - required for healthy brain, heart, eye and nervous system development. Adequate omega 3 intake reduces the risk of pre-term birth and has also been shown to reduce post-natal depression and brain fog.
Food sources include oily fish, chia seeds, hemp seeds, linseeds, walnuts, extra virgin olive oil and flaxseeds.
Choline - supports brain development and healthy gene expression, reduces the risk of neural tube defects and supports foetal development.
Food sources include eggs, organic liver and red meat.
Iron - needed to carry oxygen in the blood to a developing foetus and support increased maternal blood volume. Iron also enhances fertility by improving ovulation.
Food sources include cooked lentils, cooked spinach, red meat, tempeh, organic liver, spirulina and sesame seeds.
Zinc - supports fertility by maintaining healthy hormone function and ovulation.
Food sources include pumpkin seeds, oysters, beef, legumes and chicken.
CoQ10 - a potent antioxidant that protects DNA from oxidative stress and has been shown to support egg quality and fertilisation.
Food sources include grapes, citrus fruits, berries, turmeric, green tea and brassica vegetables.
Vitamin E - regulates the synthesis of sex hormones and supports the health of the ovum. Vitamin E may also improve endometrial thickness, which can increase pregnancy rates.
Food sources include sunflower seeds, spinach and almonds.
Vitamin B12 - deficiency has been linked to reduced ovulation and birth defects.
Food sources include beef, salmon, eggs, organic liver and nutritional yeast.