Trying to conceive is an exciting time, and you naturally want to give your body the best possible chance of a healthy pregnancy. One way to achieve this is by ensuring you’re getting the right nutrients. While a prenatal vitamin is a great starting point, focusing on a well-balanced diet rich in specific vitamins and minerals can further support your fertility journey. Here are 10 key nutrients to consider incorporating into your meals:

Folate (Folic Acid): This B vitamin plays a vital role in fetal neural tube development, preventing birth defects like spina bifida. It’s crucial to have sufficient levels even before conception. Leafy greens, beans, lentils, and fortified grains are excellent sources of folate.

Iron: Iron carries oxygen throughout the body, which is especially important during pregnancy when blood volume increases. Deficiency can lead to fatigue and anemia. Lean red meat, poultry, fish, beans, lentils, and dark leafy greens are all iron-rich options.

Omega-3 Fatty Acids: These healthy fats are essential for overall health and have been linked to improved egg quality and ovulation regulation. Fatty fish like salmon, mackerel, and sardines are a great source, along with flaxseeds, walnuts, and chia seeds.

Calcium: This mineral is crucial for strong bones and teeth, both for you and your developing baby. Dairy products like yogurt and cheese are good sources, but calcium can also be found in leafy greens, fortified plant milks, and tofu.

Vitamin D: Vitamin D helps the body absorb calcium and is essential for bone development. It’s also linked to hormone regulation, which can impact ovulation. Fatty fish, egg yolks, and fortified foods like milk and cereals provide vitamin D. Consider discussing supplementation with your doctor, especially if you don’t get enough sunlight.

Zinc: This mineral plays a role in cell growth and division, which is vital for healthy eggs and sperm production. Oysters, lean red meat, poultry, beans, lentils, and nuts are all good sources of zinc.

Iodine: Iodine is necessary for thyroid function, which impacts metabolism and hormone regulation. It’s also crucial for fetal brain development. Include iodized salt in your diet and consider seafood like cod, shrimp, and tuna for a healthy dose of iodine.

Choline: This important nutrient supports cell health and brain development. While the research on choline and fertility is ongoing, some studies suggest it may improve egg quality. Eggs, liver, chicken, and fish are all good sources of choline.

Vitamin C: This antioxidant helps protect cells from damage and may improve sperm health. Citrus fruits, berries, bell peppers, and broccoli are all rich in vitamin C.