What To Eat During Pregnancy: Complete Diet Plan

May 10, 2017

A diet plan is needed in order to maintain good health. Similarly, a fertility diet plan needs to be followed to maintain optimal fertility and healthy pregnancy.

The nutrition that your body intakes, or more accurately, the nutrition that you give to your body plays a significant role in having a healthy body and a healthy reproductive system. After all, it is all in the hormones and hormones mould themselves according to the nutrition given to your body.

Where to find the Fertility Diet Nutrients?

Vitamin D

Why: It helps the body create sex hormones which in turn affects ovulation and hormonal balance.
Where: Eggs, fatty fish, dairy and cod liver oil.

Vitamin E

Why: Improves sperm health and motility in men. It is also an important antioxidant which helps to protect the DNA integrity of sperm and egg.
Where: Sunflower seeds, almonds, olives, spinach, papaya, dark leafy greens.

Vitamin C

Why: It improves hormone levels and increases fertility in women, improves sperm quality and helps to protect it from DNA damage; also keeps sperm from clumping together making them more motile. It also helps in reducing the possibility of miscarriage and chromosomal problems.
Where: It is abundant in plant and fruits which includes red peppers, broccoli, cranberries, cabbage, potatoes, tomatoes and citrus fruit.

Lipoic Acid

Why: An important antioxidant which helps to protect the female reproductive organs, improves sperm quality and motility. It also helps the body to continually reuse the antioxidants in the body.
Where: Small amounts found in potatoes, spinach and red meat.

Vitamin B6

Why: Helps regulate hormones and blood sugars, eases premenstrual syndrome and can also prove helpful in relieving symptoms of morning sickness.
Where: Tuna, banana, turkey, liver, salmon, cod, spinach, bell peppers, turnip greens, collard greens, garlic, cauliflower, mustard greens, celery, cabbage, asparagus, broccoli, kale, brussels sprouts, chard.

Vitamin B12

Why: Improves sperm quality and production, helps to boost the endometrium lining in egg fertilization and decreases the chances of miscarriage.
Where: Clams, oysters, mussels, liver, caviar (fish eggs), fish, crab, lobster, beef, lamb, cheese, eggs.

Folic Acid

Why: One of the most important vitamins needed during pregnancy, it helps to prevent neural tube defects, congenital heart defects, cleft limbs, limb defects and urinary tract anomalies in developing fetuses. Lack of folic acid can increase the risk of preterm labour and cause pregnancy complications.
Where: Liver, lentils, pinto beans, garbanzo beans, asparagus, spinach, black beans, navy beans, kidney beans, collard greens.


Why: It is an important antioxidant which helps to protect the egg and sperm from free radicals. It is also necessary for the creation of sperm.
Where: Liver, snapper, cod, halibut, tuna, salmon, sardines, shrimp, crimini mushrooms, turkey, Brazil nuts.


Why: In females, zinc works with 300 different enzymes in the body to maintain optimal functioning of the reproductive system. In males, zinc is considered one of the most important minerals to maintain and improve male fertility.
Where: Calf liver, oysters, beef, lamb, venison, sesame seeds, pumpkin seeds, yoghurt, turkey, green peas, shrimp. Also, zinc can be damaged by cooking so it is important to eat some foods high in zinc in their raw forms.

Essential Fatty Acids

Why: Omega-3 acids help in regulating the hormones in the body, increase cervical mucous, promotes ovulation and improves the quality of the uterus by increasing blood flow to the reproductive organs of the body.
Where: Flax seeds, walnuts, salmon, sardines, halibut, shrimp, snapper, scallops, chia seeds.

Apart from the above-mentioned nutrients, it is also important to include enough saturated fats, cholesterol, proteins, carbohydrates and fibre in your fertility diet chart, as this is the time when you need to pay special attention to nourishing your body for you are preparing it for conception.

To know more about how to maintain fertility and the fertility diet plan you need to consult our experts. Visit Apollo Fertility Hospitals

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