Diet for good health during conception and pregnancy

Many couples experience difficulties trying to conceive. But by making a few changes to your eating habits before and during pregnancy both of you could boost your chances of success.

 

A nutrient-rich diet that's packed with antioxidants will help to protect maturing sperm and eggs. Include different coloured fruit and vegetables in your daily diet for the most beneficial range of vitamins and nutrients.

To help promote healthy sperm, replace saturated and hydrogenated fats in your diet with olive oil, and eat foods rich in essential fats such as avocados, nuts, seeds and oily fish like sardines and mackerel. These promote healthy sperm as well as being beneficial for a developing foetus.

Zinc is a key nutrient for would-be mothers and fathers. It promotes healthy sperm in men, while reducing the risk of premature birth. The best sources are seafood, meat, eggs, lentils, seeds and wholegrains. Ready Brek Original, which is low in salt and sugar unlike other breakfast cereals, contains about a sixth of your daily zinc requirement; add a handful of pumpkin seeds or cashew nuts and you'll double the dose.

During the first four weeks of pregnancy, taking a folic acid supplement (400ug per day) can help prevent neural tube defects in the foetus such as spina bifida.

Many other nutrients play a role in conception and foetal development. Deficiencies are more common in pregnancy; expectant women can lack iron, for instance, and to help their bodies absorb the amounts found in red meat, pulses, bread and green vegetables, they will need to keep topped up with vitamin C.