Vitamins and minerals, in the proper amounts, are a big part of good nutrition. We've talked about folic acid and the benefits of obtaining vitamins and minerals from the food we eat.
(By the way, is there anything better than a fresh BLT with homegrown lettuce and tomatoes on toasted whole wheat bread? I spent my second pregnancy existing on those wonderful sandwiches!)
Wheat Bread
Let's take a look at some of the other vitamins and supplements and how they can help with conception and/ or pregnancy:
o Iron - the average woman rarely takes in enough iron to meet the requirements of pregnancy (30 mg.per day). You'll find more in chicken, spinach, lean red meat and dried fruits.
o Calcium - your need for calcium rises during pregnancy, too. Dairy products are the usual sources for calcium, but also consider beans, tofu, sardines and yogurt.
o Vitamin E - this important vitamin helps in metabolizing polyunsaturated fats. It also builds muscles and red-blood cells and increases both male and female fertility. Vegetarians may not get enough Vitamin E during pregnancy because the usual source is meats. Check with your healthcare provider about a supplement that provides the minimum daily requirement of Vitamin E.
o Zinc ensures normal tissue development in the fetus during pregnancy. It also help prevent miscarriage and premature delivery. It also insures the production of high quality sperm. Here's something else you should know about zinc - it helps the body to attract and retain estrogen and progesterone. Women who are quite slender may benefit from zinc by giving birth to heavier babies. The best sources include oysters (yumm!) pumpkin seeds, cashew nuts and crabmeat. The minimum daily requirement for both you and your partner is 30 mg. per day.
o Selenium improves male fertility and prevents chromosome breakage (which can cause miscarriage). The MDR is 100 micrograms for both of you. Great sources are Brazil nuts, lobster, canned tuna, sunflower seeds and shrimp.
o Vitamin B6 helps to balance hormones. You'll find it in sunflower seeds, canned salmon, bananas, walnuts and lentils. The MDA for both of you is 50 mg daily.
o Vitamin B12 is needed for cellular reproduction and for manufacturing sperm. Good sources are clams, sardines, anchovies, lambs, egg yolks and cheddar cheese. 50 micrograms daily should be in both your diets.
Vitamin C improves sperm quality, count and mobility. Both of you should take in 1000 mg daily (equal to 20 oranges - a supplement is probably necessary here). A very healthy salad, with loads of Vitamin C, could be made from sweet peppers, tomatoes, watercress, avocado and grated carrot. Make fresh juice from 2 oranges, 3 carrots, 1 lemon and some grated ginger. A great snack would be berries and kiwi fruit.
Great snacks can be made from some of these wonderful foods - dried fruits, nuts, peanuts (legumes) and sunflower seeds mixed together. Or try peanut or almond butter on whole wheat toast!
Another necessary dietary element - essential fatty acids. These are crucial for hormone function and semen production, quality and mobility. In women, essential fatty acids can reduce endometriosis and fibroid tumors, and these conditions can affect a woman's fertility. Oily fish is recommended 3 times per week, with nuts and seeds daily. Sardines, mackerel and flaxseed oil are also excellent sources of fatty acids. Both halves of a couple should include these in their diets.
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