Key nutrients for Preconception period

Key nutrients for Preconception period

Pre-conception care is essential to ensure your body has the right vitamins, minerals and trace nutrient stores needed for supporting optimal egg health, hormonal function, thyroid health, reducing cortisol and supporting overall wellbeing.

You really want to begin preconception 3-6 months prior to conception. During this time, it can be a great idea to treat your body as if you were already pregnant. You want to fill yourself with nourishing foods, get plenty of rest, do some movement you love, reduce caffeine and alcohol intake and limit exposure to toxins in everyday products.

Food & nutrition play a big role in ensuring your body is fully nourished to enter pregnancy. Ensuring you have optimal nutrient stores prior to conception can reduce risk of miscarriage, improve IVF outcomes, reduce pregnancy fatigue and ensure that your body is ready to nourish a growing little baby for 9 months.

Here are some top nutrients you want to focus on including in your diet to support your preconception period:

FOLATE:

Supports healthy division of cells & reduces risk of neural tube defects.

Food sources: dark leafy greens, broccoli, Brussel sprouts, green beans, avocado, tomato, beetroot, orange, papaya, guava

OMEGA-3:

Improves egg quality, reduces inflammation, regulates hormones

Food sources: salmon, sardines, trout, hemp seeds, flaxseeds, chia seeds, extra virgin olive oil, walnuts

 

CHOLINE:

Supports healthy liver, hormone & brain function, assists healthy cell division and reduces risk of neural tube defects.

Food sources: eggs, beef liver, chicken, salmon, navy beans, broccoli

 

IODINE:

Needed for hormone & thyroid regulation, supports egg quality, supports cognitive development of baby

Food sources: seaweed & sea vegetables, prawns, sardines, salmon, milk, yoghurt, cheese, Celtic sea salt, eggs

 

IRON:

Essential for energy, stress and improved immunity. Also reduces pregnancy fatigue.

Food sources: red meats, liver, dried apricots, spinach, molasses

ZINC:

Essential for hormone function and both cervical & egg health

Food sources: red meat, beef liver, pumpkin seeds, brazil nuts, seafood 

ANTIOXIDANTS:

Reduces inflammation, supports healthy hormones and egg quality

Food sources: berries, red cabbage, blood orange, dark leafy greens, herbs

By: Meagan McWhirter, Clinical Nutritionist. Book a preconception consultation HERE. 
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