In both the
female and male body, the balance of hormones has to be just right for
conception to occur and for pregnancy to proceed. Nutrients that are in excess
or that are in depletion can throw off balance and disrupt the pregnancy
process. When we can choose whole foods for our diet, we are increasing our
chances of obtaining the most nutrients we need. Whole foods include fruits,
fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole
fish. It’s important to make sure
you’re choosing healthy whole super-foods that have an abundant supply of each
of the following vitamins and minerals.
B-complex vitamins need to be replenished all the time, as they are water
soluble and passed out of the body with urination. Vitamins B6 and B12 are
particularly important for fertility and hormonal function. Fortified cereals,
fortified soy-based meat substitutes, baked potatoes with skin, bananas,
light-meat chicken and turkey, eggs, and spinach are all great sources of B6
and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods
have healthy amounts of B12.
Folic Acid, also known as folate, is essential for the production of genetic
material in conjunction with vitamin B12. The body cannot store Folic Acid so
it must be replenished regularly. It is found naturally in dark green leafy
vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole
grains, and yeast’s.
Zinc is an essential component of genetic material and plays an important role
in the fertility of men (affecting sperm count) and women. Zinc is vital to
healthy cell division, so healthy zinc levels are essential at conception. Zinc
occurs naturally in oats, rye, almonds, pumpkin seeds and peas.
Essential Fatty Acids (EFA’s) work on every system of the body and are
essential for healthy hormone production. EFA’s can prevent blood from clotting
inappropriately which can be helpful to women who have suffered from recurrent
miscarriages (if clotting was an issue). They are primarily found in fish oils.
cause for sub-fertility in men and women. Found in wheat germ cereal, sunflower
seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats,
soy beans and sweet potatoes. Be careful with Vitamin E as well because too much can be harmful.
Vitamin C is an antioxidant, helpful to sperm production and may play a role in
healthy ovulation. Vitamin C is essential to the normal healthy functioning of
many systems in the human body. Excellent sources include black currants, raw
red peppers, guavas and citrus fruits such as oranges and grapefruits. Other
good sources include strawberries, kiwifruit, broccoli and brussel sprouts.
Iron aids in the production of red blood cells and carries oxygen around our
bodies. The body can lose iron through periods, childbirth or blood loss (including blood donation). Leafy green
vegetables, beans, shellfish, red meat, poultry, and soy food products are all
good sources of iron.
developing embryo. Natural sources include carrots, tomatoes, cabbage, and spinach.
