3 essential vitamins to take when planning a pregnancy / 13 key vitamins if you are planning to become pregnant

Vitamins play important roles in women's health, they are essential for many functions, including menstruation and ovulation, thyroid function, energy production, immunity, egg quality and fertility, so taking vitamins and minerals in adequate quantities is critical when trying to provide the right environment for a healthy pregnancy. Some nutrients also reduce the symptoms of polycystic ovary syndrome (PCOS), which is a common underlying cause of infertility.
Here are the most important vitamins to increase fertility:
Beta-carotene: This important phytonutrient helps regulate your hormones and may prevent early miscarriage once you become pregnant. You can find it in carrots, melons, squash, sweet potatoes, spinach, broccoli and kale.
Acetyl-L-Carnitine: Helps with sperm motility, it contains antioxidants that promote a healthy female reproductive system, found in meat, chicken, milk and cheese.
B vitamins: The complete group of B vitamins is believed to help release an egg at the time of ovulation. Vitamin B6 in particular increases levels of the hormone progesterone, which is necessary to maintain your pregnancy as soon as it occurs. You find it in chickpeas, whole grains and leafy greens, meat and eggs.
Bromelain: This group of enzymes mainly digest protein in the body, but it is also believed to help implant a fertilized egg, which is why it is especially important to eat enough right after ovulation, you can only find it in pineapple.
Vitamin "C": This immune-strengthening vitamin enhances iron absorption and progesterone production for women with a defect in the luteal stage, a problem characterized by a lack of the hormone progesterone, so it enhances fertility.
Coenzyme Q10: This natural CoQ10 enzyme is already known to boost heart health. It could be a gold supplement for fertility. You find it in fish, wheat germ, and organ meats, such as the heart and kidneys.
Vitamin D: It is a fat-soluble vitamin, essential for the proper production of sex hormones. Research has shown that infertile women generally tend to have low levels of vitamin D. It also reduces inflammation in the body and improves your fertility in general. Fortified dairy and fatty fish, such as salmon, mackerel and tuna, cod liver oil and sun exposure for 10 to 15 minutes daily.
Vitamin E: Experts believe that its good levels are important, because the vitamin is found in the fluids around the developing egg, and it has strong antioxidant properties for both sexes. You find it in avocados, wheat germ oil, sweet potatoes, leafy vegetables, whole grains and nuts, such as almonds, peanuts and seeds.
Folate: The synthetic form of folic acid, which is actually a group of B vitamins known as B9, it is an important supplement for women who want to get pregnant, because folic acid helps close the baby's neural tube properly. This happens as early as two weeks later or three weeks of pregnancy, it is important for all women of childbearing age at risk of pregnancy to take a supplement of at least 400 micrograms daily, found in beans, orange juice, leafy greens and fortified cereals.
Iron: Low levels of iron before pregnancy may contribute to poor ovulation, and women who take iron supplements have a higher level of fertility. You find it in meat, eggs, fish, beans, tomatoes, beets, broccoli, spinach, pumpkin, and whole grains.
Omega-3 fatty acids: We cannot produce them naturally in our bodies, as these nutrients help the ovarian follicles to release eggs, increase blood flow to the uterus, and regulate hormones. Preliminary studies show that they may also help the fetus’s brain development, and its IQ, you find in the flaxseeds and oil, salmon, mackerel, cod, sardines, anchovies, herring, walnuts, and eggs from omega-3-fed chickens.
Selenium: Selenium is excellent for aiding women's estrogen metabolism, and is a powerful detoxifying agent, found in Brazil nuts, leafy greens, whole grains and fish.
Zinc: helps fertility and egg growth. The Centers for Disease Control and Prevention has linked low levels of zinc to early miscarriage. It is found in shellfish, fish, meat, eggs, poultry, wheat germ and pumpkin seeds.
Foods that increase fertility for women:
Sunflower seeds: Sunflower seeds are full of folate and selenium, which are two important elements for male and female fertility, and are also a good source of omega-6 fatty acids, and contain small amounts of omega-3 fatty acids.
Fats: Eat healthy, plant-based fats in moderation. Nuts, avocados, olive oil, and grape seed oil can reduce inflammation in the body, which helps promote regular ovulation and general fertility.
Full-fat dairy: Dairy is rich in saturated fats and is particularly beneficial for fertility. It is also a good source of fat-soluble vitamins, including vitamins A, E, D, K and K2.
Liver: full of highly absorbable iron, which helps prevent miscarriage and maternal anemia, and vitamin B12, which is essential for the proper formation of red blood cells and DNA, the liver is also a rich source of choline, omega-3 fatty acids, and folic acid.
Beans and Lentils: Lentils and beans are also rich in protein, which can help promote ovulation health.
Oysters: Full of fertility-boosting nutrients, a serving of six raw oysters contains all the vitamins and minerals important for reproduction.
Egg yolk: Egg yolks provide the body with almost all the iron found in eggs, calcium, zinc, vitamin B6, folic acid, and vitamin B12, and it also contains 100% of the vitamin A found in eggs, and egg yolks from chicken are extremely rich in fertility-enhancing omega-3 fatty acids, fat-soluble vitamins A, D and E, and vitamin K2.
Pineapple: Pineapple also contains bromelain, which is a natural enzyme that has anti-inflammatory and anti-blood-clotting effect, and increases fertility.
Wild salmon: A great source of selenium and vitamin D, it boosts fertility.
Cinnamon: Taking cinnamon supplements can help stimulate irregular menstrual cycles in women with PCOS, a common cause of female infertility. Finally, do not forget to consult your doctor before taking any vitamins that help conceive quickly, to avoid any unwanted complications.