Fertility: Nutrition

Today we’re going to look at the sort of thing you should be eating if you want to feel rest assured you’re eating all you should be to get pregnant. The simplest explanation is that you should be eating a healthy diet! But there are so many misconceptions about what makes up a healthy diet. So let me just spell it out again for clarity. 

  1. Eat foods that look like they did when they were growing! That’s fruit, vegetables, grains, meats, fish, nuts and seeds that haven’t been prepared in any way or very minimally. 
  2. Eat at least 5 different vegetables each week, try to eat at least 2 different vegetables each day, aim for 5 though. 
  3. Cook with oils which don’t smoke at high temperatures such as ghee and coconut oil. 
  4. Don’t be afraid of full-fat foods, the less they’ve been tampered with the better.
  5. Avoid simple carbohydrates and eat whole grains instead. Brown rice, brown bread, quinoa, bulgar wheat etc.
  6. Eat nuts and seeds every day! Eat fish 3-4 times a week too (if you eat fish).
  7. Avoid dark meats generally speaking treat them like a treat to be had once a week if you do eat meat. 
  8. Eat whole fruits rather than downing a tonne of juice. 

Here are the vitamins and minerals you’ll usually find in a prenatal supplement and how to get them in your diet:

CALCIUM Raw whole milk, yoghurt, cheese, bone broths, green leafy veg, nettles, seaweed, dried fruit

FOLATE Live, beans, egg yolk, fish eggs, green vegetables

VITAMIN B12 Liver, shellfish, fish eggs, meat and chicken eggs, fermented live foods such as tempeh, kimchi, sauerkraut (unpasteurised)

VITAMIN B6 Raw meat, raw dairy, eggs, liver, bananas

DHA Cod liver oil, fish eggs, egg yolks, liver, supplements of natural marine algae oil

VITAMIN D Cod liver oil, fish eggs, egg yolks, lard, butter, mushrooms (especially after being in the sun for 20mins)

VITAMIN K2 Cheese, poultry liver, meat fats, eggs,  fermented soya such as natto (or supplement of same), seaweed, choline quinoa, tofu, zinc seeds, espec sunflower & sesame, iodine seaweed

CHOLINE egg yolks, liver

ZINC Red meat, liver, fish eggs

IRON Liver, red meat, egg yolks, molasses (nettle tea)

IODINE Fish egg,s sea food, butter

PROBIOTICS Lacto-fermented foods and beverages

A lot of people, despite a healthy diet, still have nutrient deficiencies. This is because their gut isn’t absorbing things they way they should be. If you have digestive problems you should incorporate fermented foods and bone broths into your diet too. I eat them regularly to keep me at my best.