1. Green leafy vegetables – dark green leafy vegetables include spinach, parsley, silverbeet, dark green leafy lettuces etc. They contain a variety of vitamins and nutrients such as Vitamins A, C, K and magnesium but the most important nutrient for pregnancy that they contain is folate in the form of folinic acid, which is a more easily absorbable form. They also are a great source of fibre which is very important for your hormonal balance and good digestion.
2. Eggs - Free range, organic eggs are a great source of protein, B12 phosphorus, iodine, selenium, vitamin D and a healthy amount of cholesterol. Although too much cholesterol can be a bad thing equally not enough cholesterol can cause damage to the body. A healthy amount of cholesterol is needed to create hormones and help them perform their functions correctly in the body. However cooking eggs correctly does make a difference, try never to fry eggs instead opt to poach, scramble, or hard boil them to preserve as many of those nutrients as possible.
3. Salmon - Wild caught salmon is a rich source of protein, omega 3 fatty acids, vitamin D, selenium, magnesium, phosphorus, B2, B3, B6 and B12. Wild salmon can benefit your body in many ways including anti-inflammatory, antioxidant actions to helping nervous system development, brain function, hormone development and even extend the life of a womens maternal eggs. Yes it is really a super food! The best quality is wild caught, Alaskan salmon its lowest in mercury and toxins and highest in the above mentioned nutrients. Recommended intake is 2-3 times weekly.
4. Brown rice – Is one you have all heard of but possibly don’t recognise as super food. Rices outer husk has a natural brown colour, so when removed you get white rice, but this outer husk is the more nutritious part of rice. It contains good levels of selenium, magnesium, manganese, folic acid, zinc, B3, B6, and is a good source of complex carbohydrates. It is low GI so helps your body regulate its sugar balance and is great for people with PCOS.
5. Blueberries- great tasting with a multitude of antioxidants, phytochemicals, flavanoids and soluble fibre. Along side this they contain b vitamins, vitamin C, managanese, zinc and vitamin K. One tiny little berry contains so much nutrition that having them in your diet will boost your daily nutrient intake. Blueberries are also Low GI and are therefore great for helping the body maintain blood sugar balance and can be a great alternative to sweet treats. The only catch is that they are a food that is heavily sprayed with pesticides, so always wash them carefully or buy organic if possible.
So make sure you stock your fridges and fruit bowls with these delicious tasting foods. They’re easy to eat, readily available and great for when you are trying to conceive or having a baby.
Samantha Van Dort is passionate about helping couples to conceive and support them during pregnancy. To find out how Sam can help you further call for a free, no obligation 5 minute phone briefing or book a consultation now on 1300 21 44 25.