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 superfoods 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 and during pregnancy. 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) during pregnancy. They are primarily found in fish oils.
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. It is important in planning to be pregnant.Found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes.
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 during pregnancy. Excellent sources include blackcurrants, 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, pregnancy,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.
Vitamin A is an antioxidant essential at conception for the developing embryo in pregnancy.Natural sources include carrots, tomatoes, cabbage, and spinach.
Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with the following great superfoods, you'll be energized, strong, and sharp, and ready to welcome your pending bundle of joy healthy and happy.
Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they're usually higher in sodium and their nutritional value is a bit lower since they're processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron which is vital in pregnancy.
Include plenty of whole grains like brown rice, quinoa, millet, and oats as they're a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.
Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer.
Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.
Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby's brain and nervous system development as well as your own health during pregnancy. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.
Lastly, it's important to drink plenty of water, and make sure you're getting plenty of rest during this pregnancy time. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.