Nutrition is an important part of pregnancy. When a woman decides she is ready to conceive a baby, she must immediately begin to pay closer attention to what she is eating. The American Pregnancy Association indicates a woman looking to conceive a baby should alter her diet three months up to one year before attempting to conceive. Understanding which vitamins and minerals are beneficial to pregnancy can allow a mother to tailor her diet and increase her odds of becoming pregnant.
Folate or Folic Acid
According to the Mayo Clinic, folate, also referred to as folic acid, is a type of B vitamin that helps prevent birth defects, including abnormalities in the spine and brain. The American Pregnancy Association recommends a woman looking to become pregnant consume at least 400 micrograms of folic acid each day. Folic acid can be taken as a supplement and is often included in prenatal vitamins and multivitamins. Natural sources of folic acid include beans, citrus fruits and leafy green vegetables. Folic acid can also be consumed by eating fortified foods such as cereals.
Iron
Maintaining blood volume and preventing anemia are two significant concerns of pregnant women. Babycenter.com indicates it's never too early for a woman to begin building her iron levels before conception, particularly if she has heavy periods. Consuming 27 mg of iron daily is ideal for pregnant women, advises the American Pregnancy Association. Similar to folic acid, leafy green vegetables contain significant amounts of iron. Whole grains, lean protein and fish are also adequate sources of iron. A woman trying to become pregnant should check with her physician before taking iron supplements, as they can cause nausea.
Calcium
A woman who is preparing for conception should consume 1,000 mg of calcium, recommends the American Pregnancy Association. Calcium strengthens the bones and teeth. Dairy products are a primary source of calcium, however, almonds, salmon, turnip greens and cabbage also provide moderate amounts of calcium.
Caffeine
It is equally as important for a woman to reduce or eliminate consumption of certain foods. A woman who is preparing for conception should begin to reduce her consumption of caffeine, warns the American Pregnancy Association. According to Babycenter.com, a woman looking to conceive should reduce her daily caffeine consumption to 300 mg, which equates to two 8-oz. cups of coffee. The American Pregnancy Association adds that consuming more than 300 mg of caffeine can reduce fertility by 27 percent. In addition, caffeine inhibits the body's ability to absorb important vitamins and minerals, including calcium and iron.
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