Fertility foods

Vitamin A

This vitamin encourages the production of sex hormones and is key to embryo development. In the past Vitamin A supplements have been advised against due to suggestions of birth defects. Foods naturally rich in Vitamin A include:

• whole milk
• eggs
• yellow fruit and vegetables
• oily fish

B vitamins

Fertility and B vitamins such as B1, B2, B5, B6 and B12 are the best of friends.

The B vitamins have a role in ensuring a successful conception (B5 together with zinc), ovulation (B1), DNA development (B12) or maintaining healthy oestrogen levels (B6). Severe B vitamin deficiency can cause a reduction in sex hormones, making it harder to conceive.

Vitamin B2 (riboflavin) is particularly important as the liver uses it to remove expired hormones from the body which, if allowed to acumumlate, can decrease the production of new, healthy hormones. Miscarriages and low birth weight have been linked to low B2 levels. Find B vitamins in:

• nuts and seeds
• salmon and other fish
• green vegetables
• meat such as lamb and poultry
• pulses
• wholegrain foods

Iron

Low iron levels can result in anaemia which will make it a lot more difficult to conceive, while increasing iron intake can reduce the risk of miscarriage. Sources of iron include:

• dried fruit, especially prunes
• parsley and green leafy vegetables
• oatmeal
• cherries
• lean meat

Magnesium

Magnesium goes hand in hand with vitamin B1 as the two are needed for energy production and cell metabolism. Low levels of magnesium have been linked to infertility and miscarriage. Find magnesium in:

• bananas
• molasses
• brown rice
• tofu
• buckwheat
• kelp and leafy green veg