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Now, you can take control of your health even before conception after learning about the importance of nutrients.
Why Pre-Pregnancy Nutrition Is So Important
Pregnancy tests your body like no other condition and also demands extra care. Therefore, making up for the lost nutrients before conception is necessary to cater to these demands later. A balanced diet with all the nutrients creates a strong foundation for the following outcomes.- Better fertility: Certain vitamins and minerals regulate hormones and support ovulation.
- Healthy embryo development: Many congenital disabilities occur in the first few weeks, when you are not even aware of your pregnancy.
- Lower risk of complications: Optimal nutrition reduces the chance of anaemia, gestational diabetes, and high blood pressure.
- Energy and strength: Pregnancy requires more energy than usual, so having good reserves helps your body cope better.
Key Nutrients to Balance Before Pregnancy
1. Folic Acid (Vitamin B9)
Folic acid and pregnancy go together, and you need it even before you conceive. The role of this nutrient is to produce new cells that support the development of the brain and spinal cord in the growing fetus. Otherwise, it may lead to neural tube defects.Where to find it: Green leafy vegetables, beans, citrus fruits, fortified cereals, and supplements.
Tip: Generally, 400–800 mcg of folic acid is enough to support conception.
2. Iron
Iron is necessary for making haemoglobin to transfer oxygen to various parts of the body through blood circulation. You may develop anaemia if your iron levels are low, making you feel tired and dizzy during pregnancy and delivery.Where to find it: Spinach, lentils, beans, fortified cereals, lean meats, and dry fruits like raisins.
Tip: Always eat iron-rich foods with vitamin C sources (like oranges or tomatoes) to help your body absorb it better.
3. Vitamin D
Your body absorbs calcium better when you have adequate vitamin D levels. You need it for the health of your bones and teeth. You may struggle to conceive or experience gestational diabetes if the levels remain low.
Where to find it: Milk, eggs, sunlight, and fatty fish like salmon.
Tip: Spend 15–20 minutes in sunlight daily and include vitamin D-rich foods in your diet. You may have to take supplements, but only if your doctor prescribes them.
4. Calcium
Your growing baby needs calcium to support the development of bones, teeth, heart, and nerves. Calcium reserves become depleted when you do not consume enough to maintain them. The baby may take it from the bones if you do not have enough, reducing their strength over time.Where to find it: Leafy greens, milk, yoghurt, cheese, and sesame seeds.
Tip: Aim for 3 servings of dairy or calcium-rich foods daily.
5. Omega-3 Fatty Acids
You may avoid fats in general, but Omega-3s are healthy fats that support your baby’s brain and eye development. Your ovulation and fertility health depend on hormones, and omega-3 fatty acids help regulate them.Where to find it: Fatty fish (like salmon and sardines), walnuts, chia seeds, and flaxseeds.
Tip: If you don’t eat fish, ask your doctor about an omega-3 supplement.
6. Zinc
The development of the embryo and hormonal balance relies on Zinc. It is also equally important for men to support sperm production and quality.Where to find it: Pumpkin seeds, chickpeas, nuts, whole grains, and dairy.
Tip: A diet rich in whole, unprocessed foods usually provides enough zinc.
7. Iodine
Your thyroid health requires a sufficient amount of iodine to support metabolism, hormone production, and fertility. Low iodine can increase the risk of miscarriage or developmental problems in the baby.Where to find it: Dairy products and seafood.
Tip: Ensure your household uses iodised salt instead of regular salt.
8. Protein
Your cell grows and repair themselves with the help of protein. After you get pregnant, it supports the development of your baby’s tissues and organs. A low protein intake before pregnancy can impact your energy levels and fertility.Where to find it: Lentils, beans, eggs, lean meats, fish, nuts, and dairy.
Tip: Get protein with every meal to keep your body energised.
Nutrients are not just about eating healthy, but also about getting them in the right quantity for your health. It prepares your body for the most beautiful and important journeys of your life. You can support your body and meet the demands of a growing baby by getting enough of each nutrient to create a safe and favourable environment for your baby.
Doing small things, such as choosing a healthier food option over processed foods or stepping out into the sunlight, can prepare your body to take on the challenges later.
You’re not alone in your journey when trying to conceive. Join our supportive community to connect with others, share experiences, and find encouragement every step of the way.
FAQs on Why Balancing Certain Nutrients Matters Before Pregnancy
- How long before pregnancy should I start focusing on nutrients?
Providing yourself with sufficient nutrition for at least three months before conception is ideal to compensate for any deficiencies. It will also build the reserve of folic acid and iron to prevent congenital disabilities after conception. - Can supplements replace a healthy diet before pregnancy?
Supplements only bridge the gap between requirements and deficiencies, but cannot be the primary source of nutrients. You must eat whole foods to obtain a diverse range of nutrients and supplement your diet with additional nutrients. - What if I have existing health conditions like anaemia or thyroid problems?
Consult your doctor to seek medical guidance if you have anaemia, thyroid problems, or vitamin deficiencies. They are better equipped to suggest treatments that are best for your health.
