Prepare for pregnancy

The recommended daily intake of the 6 most important nutrients during pregnancy

Foods with a high folic acid content: wheat sprouts, chicken liver, beetroot, spinach, asparagus, Brussels sprouts, brown rice, green beans.

The best absorption of calcium is realized from milk and milk products. Of these, cheeses contain calcium in the most concentrated form. Since cheeses also have a high protein content, it is definitely recommended that you consume them on a daily basis.

Iron gets absorbed from meat the most efficiently. Chitterlings and red meats have especially high iron content. Vitamin C enhances the absorption if iron, so it is advisable to complement this meal with fresh green salad or fruits. In addition to meats, poppy seed, sesame seed, white bean, millet, wheat sprout, linseed, beetroot and spinach all have high iron content but because they are of vegetable origin, the body can utilize the iron with less efficiency from them. Nevertheless, they can be a good and useful addition to your regimen.

Try to include in your diet cold pressed oils with high omega-3 content on a regular, daily basis (such as flaxseed oil, camelina oil or chia oil) – important for the development of the child’s brain and visual nervous system. Make sure that you consume at least once a week some fish, too, such as pike perch, silver carp, salmon or trout, which are good sources not only of omega-3 fatty acid but also of vitamin D.

According to international recommendations, it is advisable that you start preparing for your pregnancy at least 3 but preferably 6 months prior to it. To set up a personalized diet, turn to a dietitian expert for help.