Part 2 of our 3-part Fertility Series:


Article by Bianca Sheedy

It is critical to eat a well-balanced diet in the months leading up to conception and throughout pregnancy, including lots of colourful fresh vegetables, fruit, wholegrains, healthy proteins, nuts and seeds. You will also need a specialised prenatal and pregnancy multivitamin and mineral which ensures you receive all the nutrients required for a healthy pregnancy.

What are the key pregnancy nutrients and why are they important?

Protein is crucial for the baby’s growth.
Food sources: Meat, fish, seafood, eggs, legumes, beans, nuts and seeds, buckwheat, quinoa and brown rice.

Folate reduces the risk of neural tube defects.
Food sources: Spinach, broccoli, cabbage, bok choi, black eyed peas, asparagus, brussel sprouts, avocado, lettuce, peas, kidney beans and peanuts.

Vitamin B12 reduces the risk of neural tube defects, intrauterine growth restriction, risk of low birth weight and miscarriage.
Food sources: Beef, chicken, lamb, mushrooms, almonds, eggs, quinoa and salmon.

Choline reduces the risk of neural tube defects and improves the baby’s cognitive outcomes.
Food sources: Meat, fish, dairy and eggs.

Iron deficiency is linked to miscarriage, preterm birth, low birth weight and reduced placental development.
Food sources: Red meat, pork, chicken, lamb, oysters, white beans, dark chocolate, lentils, spinach, firm tofu, kidney beans, sardines, chickpeas, canned tomatoes, potatoes and cashews.

Omega 3 fatty acids (particularly DHA) are important for fetal development and brain health.
Food sources: Oily fish- salmon, sardines, mackerel and phytoplankton. 

Vitamin D deficiency is linked to pre-eclampsia, increased asthma risk, abnormal bone growth, poor embryo growth, miscarriage and preterm birth.
Food sources: Salmon, tuna, sardines, beef liver and eggs.

Zinc deficiency has been linked to preterm births and may even prolong labour times.
Food sources: Oysters, beef, crab, lobster, pork, beans, chicken, cashews, chickpeas, oats, almonds and peas.

Iodine helps to support thyroid health during pregnancy, support fetal development and reduces the risk of post-natal thyroiditis.
Food sources: Seaweed, cod, fish, prawns, eggs and prunes.

Calcium is important for forming healthy bones and teeth for your baby during pregnancy.
Food sources: Milk, cheese, yoghurt, firm tofu, broccoli, kale, bok-choy, almonds and brazil nuts.

How can our Naturopathic Fertility Specialists help?

Our Naturopathic fertility specialists at Bondi Health and Wellness can support your hormone health, coach you to achieve optimal timing for conception, assess your nutritional status, test for deficiencies, provide specific pregnancy nutrition advice and prescribe any necessary supplements.

To read Part 1 of our Fertility Series, Preconception, follow this link.

Book an appointment with one of our Naturopaths to learn more about how to support a healthy pregnancy!