Hi there, I hope you are well. Before and during conception nutrients like Iron, Folate, Vitamin A, Iodine, Calcium, Vitamin B12, and Protein are of prime importance. - Iron is necessary to avoid anemia, as to support the increased blood requirement in the body. Green leafy vegetables, nuts, seeds, dates, beans, amaranth, ragi are good sources of the same. - Folate- Folate is necessary to avoid neural tube defects in the fetus, and to support growth of the body. Leafy green, beans, lentils, nuts are good sources of the same. - Calcium- Calcium requirements increase as your bones are supporting a pregnancy ( especially the back and pelvis). Dairy and dairy products, sesame seeds, fish, leafy greens are good sources. Even fortified foods. -Vitamin D- Sunlight is the primary source. However, eggs, fish, nuts, fortified foods are some good sources of the same.Vitamin D is needed for absorption of Calcium, for immunity, bone strength, etc.

Pre pregnancy Folate/Folic Acid: Essential for preventing birth defects, so it's important to ensure adequate intake, either through diet or supplements. Iron: Helps prevent anemia, which is common in women of childbearing age. Foods rich in iron include lean meats, legumes, and fortified cereals. Calcium: Important for bone health. Dairy products, leafy greens, and fortified foods are good sources. Omega-3 Fatty Acids: Found in fish like salmon and in walnuts, flaxseeds, and chia seeds. They support reproductive health.

Pregnancy: Folate/Folic Acid: Continue to ensure adequate intake to support the baby's neural tube development. Iron: Needs increase during pregnancy to support the growing baby and placenta. Supplements may be recommended. Calcium: Important for the baby's bone development. Aim for around 1000 mg per day. Protein: Crucial for the baby's growth and development. Lean meats, poultry, fish, eggs, dairy, legumes, nuts, and seeds are good sources. Fluids: Stay hydrated to support increased blood volume and amniotic fluid.

Post-Pregnancy: Protein: Important for tissue repair and recovery. Include lean meats, fish, eggs, dairy, legumes, nuts, and seeds in your diet. Iron: Continue to focus on iron-rich foods to replenish stores depleted during pregnancy and childbirth. Omega-3 Fatty Acids: Support postpartum mood and brain health. Include fatty fish, walnuts, flaxseeds, and chia seeds in your diet. Fiber: Helps prevent constipation, which is common post-pregnancy. Whole grains, fruits, vegetables, and legumes are good sources.

yes, during pre-pregnancy, focus on folate-rich foods like leafy greens and legumes. During pregnancy, prioritize nutrient-dense foods like lean protein, fruits, vegetables, whole grains, and dairy for calcium. Postpartum, continue with a balanced diet to support recovery and breastfeeding, including foods rich in iron, omega-3 fatty acids, and protein.