There is no denying eating more plant based foods is a healthy lifestyle choice, however if you are eating only plant based foods by following a vegan diet, major food groups are being neglected. By reducing your intake of animal protein, you are cutting out meat, fish, dairy, poultry, eggs in your diet. These foods have important nutrients which benefit both male and female fertility. Cutting out food groups carry the risk of leading to a vitamin deficiency which we want to avoid when trying for a baby. For optimum fertility it is especially important for your body to be getting all the vitamins, minerals and nutrients it needs for healthy eggs, sperm, implantation and a healthy pregnancy. Meal planning is essential to ensure your body is nourished with the goodness it needs to create life. Focusing on the nutrients your body needs 3 to 6 months prior to trying for a baby, is proven to increase how quickly you conceive, so if you are thinking of trying for a baby now is the time to start implementing changes.
Avoid nutrient deficiencies when eating vegan by making a special effort to up your intake of these SIX nutrients:
1) IODINE
Especially important for conception and your baby's developing brain health, research has found women who are deficient in iodine can halve the chances of conception. The most common sources of iodine are seafood as well as fortified breads and cereals. A plant based source of iodine is seaweed, so vegan's can try implementing seaweed by making homemade sushi and checking the labels of fortified foods. It is also worth taking a good pre natal supplement and checking the ingredients list it includes iodine to ensure you are topped up.
2) IRON
Many women struggle to meet the amount of iron their body needs in pregnancy as it rises from 18mg pre pregnancy to 27mg. Iron is important as it is used to make extra blood and helping move oxygen around the body to support mum and growing baby. Iron also help prevent's mum to be from getting anaemia, which is a condition caused by making too few red blood cells and can result in extreme fatigue. Not what you want during pregnancy. Keeping your energy levels up so the key is keeping your iron stores topped up. The best food sources of iron include beef, salmon, tuna, kidney beans, tofu and fortified breakfast cereals. You can increase the absorption of iron by eating these foods with vitamin C sources including chilli, broccoli, spinach, tomatoes and lemon juice.
3) OMEGA 3
Omega 3 fatty acids are essential for the reproductive system and hormone production for both you and your partner. For women, DHA fatty acids (a type of Omega 3) has been found to increase progesterone to support pregnancy as well as egg quality. For men, essential fatty acids are very important for enhancing sperm quality. Mackerel and salmon among other fish including sardines, herring, oysters, anchovies, caviar are rich in omega 3 fatty acids. A plant based source are chia seeds, which are very easy to sprinkle into smoothies, porridge, eggs and salads, and can easily be incorporated to your daily diet when trying to conceive. Other sources include flaxseed, hemp seeds, edamame, walnuts and kidney beans.
4) VITAMIN B12
Found exclusively in animal food sources, vitamin B12 is important for many processes when trying for a baby including nerve health, supporting folate in building DNA in our cells and helping prevent spina bifida and other spinal and central nervous birth defects in your baby. Look out for vitamin B12 on the ingredient list of nut milks and nutritional yeast as sometimes it is fortified in these items, try to eat these sources regularly and consider taking vitamin B12 supplementation to prevent deficiency when trying for a baby.
5) VITAMIN D
Vitamin D is linked to many health benefits including better fertility and a healthy pregnancy. It has been found to boost the production of good quality sperm, eggs and improve the chances of successful implantation of embryos. A deficiency in vitamin D is more common than you would think as between October - March (if living in the UK) our bodies are not absorbing vitamin D through the lack and strength. The best way to absorb vitamin D is through the sun and through food sources including fatty fish (such as mackerel and salmon), egg yolks and cheese. Vegans should check fortified milks, juices and cereals to see if they include vitamin D and make an effort to consume regularly. You may also want to consider supplementation.
6) ZINC
Zinc is important for both male and female fertility. It support's female fertility by regulating hormone function and ovulation as well as being critical for the DNA found in sperm and egg creating your baby. Make sure you and your partner are eating the following foods to ensure your getting enough zinc in your diet daily; meat, fish, seafood, chicken, turkey, legumes, beans, nuts and seeds. Legumes including beans, chickpeas and lentils, are rich in folate and many other fertility enhancing nutrients as well as being complex carbohydrates which are brilliant staple ingredients along with healthy vegetables to support a healthy pre conception diet.
For more bespoke advice on nutrition, email me directly on fertilityism@gmail.com
Lisa x