What To Eat When Preparing For Pregnancy

For couples who are planning on starting a family, it's important to know what to eat when preparing for pregnancy. Eating a healthy diet before conceiving gives you and your baby the best chance for a good pregnancy and healthy infant.

Folic acid is one of the B vitamins that is important to help prevent birth defects such as spina bifida. It is present in leafy greens, melons and whole grains, but it can be difficult to get enough in a diet so a supplement may be necessary.

Other B complex vitamins assist hormonal function. They are found in eggs, fortified cereals, spinach, salmon and chicken.

Zinc is important for the production of new cells, protects from free radicals, supports the immune system and assists with fertility. Zinc is in wheat germ, peas, oats, tofu and meat.

Vitamin A promotes healthy hair, skin and mucous membranes, and for proper reproduction. It is plentiful in carrots, cabbage, tomatoes, sweet potatoes, spinach, milk and dairy products.

Vitamin C helps prevent infections, assists with the normal functioning of bodily systems and may play a role in healthy ovulation. Good sources are citrus fruit and juices, broccoli (particularly raw), red peppers and strawberries.

Good Vitamin E levels may aid with fertility. It also protects from free radicals and helps the immune system. Sources of Vitamin E include brown rice, green leafy vegetables, wheat germ, eggs, sweet potatoes and sunflower seeds.

Essential fatty acids are necessary for normal hormone production. The main source of EFAs are fish oils.

Iron is necessary for producing red blood cells, and carries oxygen through our bodies. Red meat, poultry, leafy greens and soy products all contain iron.