Nutrition for conception

When you are trying to conceive it is important to eat the right foods in order to prepare your body for a growing baby. A balanced diet should include:

Folic Acid

Pregnant women need extra folic acid and if you are trying to conceive it is recommended that you take extra folic acid for 3 months prior to and the first three months of pregnancy. Folic acid helps in the development of the foetus and can help to prevent neural tube defects. You should aim to take a supplement of 400mcg per day. As well as taking a supplement you should try to include folic acid rich foods in your everyday diet, foods such as fortified breakfast cereals, green leafy vegetables and pulses are good foods for folic acid.

Vitamin C

Vitamin C is important as part of a normal healthy diet but during pregnancy it becomes more important for a number of reasons including its ability to aid in the absorption of iron by the body. Foods high in Vitamin C include citrus fruit and green leafy vegetables. You should aim to eat at least five portions of fruit and vegetables a day.

Vitamin A

Too much vitamin A should be avoided during pregnancy and when you are trying to conceive. Pregnant women are advised to avoid foods such as liver and pate and avoid vitamin supplements that contain high amounts of vitamin A. However, healthy amounts of vitamin A can be found in foods such as mango, carrots and sweet potato.

Iron

Iron is very important during pregnancy and when you are trying to conceive you should make sure your diet contains plenty of iron. Iron rich foods include, lean red meat, eggs, pulses, green leafy vegetables and wholegrain breads and cereals.

Vitamin D

Vitamin D is important in aiding the absorption of calcium and phosphorous. It is found in sunlight and in a limited number of foods such as eggs and milk. It is also found in most vitamin supplements.

Calcium

You need more calcium during your pregnancy, but your body also becomes far better at absorbing calcium while you are pregnant, and so a moderate increase in your calcium intake should be plenty. When trying to conceive you should aim for at least 1,000 mgs a day (about the equivalent of three 8-ounce glasses of milk)

While most people agree that is alright to follow a weight loss diet when you are trying to conceive, this diet should always be balanced and rapid weight loss should be avoided. It is important to stay away from diets which restrict food groups.

Nutrition for men

For future dads nutrition when trying to conceive can be just as important as the nutrition of their partners. Eat plenty of foods rich in vitamin C, which reduces the risk of damaged sperm.  Aim for at least 60 mg daily.

Get more zinc in your diet, at least 12 to 15 mg a day. Several studies show that even short-term zinc deficiencies can reduce semen volume and testosterone levels. Increase your intake of calcium and vitamin D. Infertility researchers at the University of Wisconsin at Madison in the US, suggest that consuming 1,000 mg of calcium and 10 micrograms (mcg) of vitamin D each day may improve men's fertility. Cut out or cut back on alcohol. Give up recreational drugs such as marijuana and cocaine a father's drug use can also cause birth defects.

What foods comtain these nutrients?

Containing….	Foods
Folic Acid	Spinach, Asparagus, Wheat Germ, Avocado, Broccoli, Orange, Whole Wheat Bread, Most Other Green Vegetables. It is very hard to get the recommended amount of folic acid from food it is recommended that you take a supplement.
Vitamin C	Peppers, Parsley, Broccoli, Sprouts, Watercress, Cauliflower, Persimmons, Cabbage, Strawberries, Papayas, Spinach, Oranges, Orange Juice, Lemon Juice, Grapefruit, Mangoes, Soybeans, Green Peas, Radishes, Raspberries, Honeydew Melon, Tomatoes.
Iron	Chicken, Eggs, Tuna, Steak, Cereals, Pasta, Rice, Chickpeas, Kidney Beans, Lentils, Broccoli, Spinach, Sunflower Seeds.
Vitamin D	Salmon, Sardines, Mackerel, Milk (fortified), Cereal (fortified), Egg Yolk.