Apart from folic which is recommended for women to take before conceiving.
There are some essential vitamins for father and mother-to-be. These vitamins will nourish their health to be ready for having children.
1. Vitamin B
Importance: Normalize the ovulation
Sources: Whole Grain, Soybean, Peanut, Eggs, Milk, Green Vegetables
2. Vitamin C
Importance: Increase sperm performance and volume
Sources: Cherry, Orange, Guava, Indian Gooseberry, Cauliflower, Celery
3. Vitamin D
Importance: Enhance calcium absorption, Enrich bones, Increase pregnancy chance
Sources: Salmon, Mackerel, Tofu, Soymilk, Mushroom
4. Vitamin E
Importance: Normalize ovulation cycle and enhance sperm performance
Sources: Almond, Broccoli, Spinach, Sunflower Seed, Tomato
5. Omega 3
Importance: Improve hormones function, Enrich uterine health, Nourish circulation
Sources: Salmon, Tuna, Chia Seed, Flaxseed, Pumpkin Seed
6. Zinc
Importance: Improve egg and sperm qualities
Sources: Oyster, Liver, Cereal Germ, Pumpkin Seed, Sesame
7. Magnesium
Importance: Stimulate reproductive hormones
Sources: Spinach, Pumpkin Seed, Brown Rice, Soybean, Avocado
8. Selenium
Importance: Improve sperm qualities, Reduce the risk of abortion
Sources: Seafood, Liver, Tuna, Garlic, Tomato
