7 fertility vitamins and minerals you need now
Why iron is important
Iron helps carry oxygen through the blood, and is necessary for cell division and for the healthy growth of your future baby.
Sources of iron
The best sources of iron include those from animals such as red meat, fish and poultry. Dried peas, beans and lentils, spinach, dried fruit, and iron-fortified breakfast cereals are also good providers. Foods rich in vitamin C, such as oranges, tomatoes, and strawberries, will help your body absorb iron from non-animal sources.
Suggestions for your shopping list
Beef and kidney beans – for a tasty chili con carne – lentils and fortified breakfast cereals.
Why zinc is important
This mineral is vital for cell function, growth and the immune system.
Sources of zinc
Find zinc in eggs, seafood, red meat, chickpeas, beans and lentils, nuts, whole grains, and zinc-fortified cereals.
Suggestions for your shopping list
Oysters contain more zinc per serving than any other food. Other good food sources include crab-meat, red meat, beans, nuts, whole grains and fortified breakfast cereals.
Why folic acid is important
Folic acid helps reduce the risk of serious birth defects of the spine and brain called neural tube defects.
Sources of folic acid
In dark green leafy vegetables such as broccoli and spinach, dried beans, peas and lentils, oranges, avocado and folic acid-fortified crackers or supplements.
Suggestions for your shopping list
A daily supplement, providing 400 mcg folic acid. Folic acid is necessary very early in pregnancy often before you even know that you are pregnant.
Why vitamin B6 is important
It helps your body metabolize protein and fats and is vital for the development of your future baby’s brain and nervous system.
Sources of vitamin B6
Fish, beef, poultry, egg yolk, starchy vegetables and whole grains, chickpeas and bananas
Suggestions for your shopping list
Eggs and wholegrain bread, peanuts and bananas for simple snacks.
Why vitamin B12 is important
It is needed for the production of red blood cells and helps the nervous system.
Sources of vitamin B12
Vitamin B12 is naturally found in animal products such as fish, meat, poultry, eggs, milk, and cheese. It is generally not present in plant foods. Vegans can find it in Vitamin B12-fortified foods, such as some breakfast cereals and nutritional yeast.
Suggestions for your shopping list
Salmon, eggs, cheese, and nutritional yeast. Eggs and cheese are good for omelets, pancakes or quiche perhaps. Nutritional yeast is easy to sprinkle on salads and other dishes.
Why vitamin A is important
Vitamin A is vital for vision, immunity and your future baby’s growth.
Sources of vitamin A
Concentrations are highest in liver and fish oils but you can find it also in broccoli, spinach and orange vegetables such as sweet potatoes, carrots, butternut squash as well as eggs, milk and cheese.
Suggestions for your shopping list
Sweet potatoes, butternut squash, and kale. 100g of either of these will meet your daily pre-pregnancy needs.
Why iodine is important
It is necessary for the normal function of your thyroid gland, which produces hormones that are needed for many of your body’s functions.
Sources of iodine
In fish, seaweed, eggs, dairy products, and iodized table salt.
Suggestions for your shopping list
Sushi, milk and yogurt, which makes a tasty dessert when combined with fresh fruit.
