Fertility superfoods: 9 nutrient-dense foods to enjoy before pregnancy

One of the wonderful things we can do when preparing for pregnancy is nourish our bodies with a rich variety of vitamins, minerals and other beneficial nutrients. Good nutrition isn't about finding one miracle ingredient or following a perfect diet. It's about enjoying a diversity of nourishing foods that work together to support our health.

Some foods are especially nutrient-dense: they provide an impressive concentration of nutrients in every serving. These are nine of our favourites, and foods we love coming back to again and again.

• Eggs — little nutritional powerhouses, packed with high-quality protein, choline, vitamin B12, selenium and other essential nutrients. Choline is particularly important when preparing for pregnancy, as it supports healthy cell function and early fetal brain development. Enjoy eggs boiled, poached, scrambled or in our delicious mushroom medley frittata.
• Liver and organ meats — exceptionally nutrient-dense foods, providing iron, vitamin B12 and other valuable nutrients. Liver is also very rich in preformed vitamin A, so it's important to follow appropriate guidance when trying to conceive and during pregnancy, when excessive intake can be harmful.
• Leafy greens and cruciferous vegetables — spinach, kale, broccoli, rocket, cabbage and Brussels sprouts bring folate, fibre and a broad mix of plant compounds. Frozen vegetables count too and can make variety easier.
• Oily fish — sardines, mackerel, herring and salmon provide protein and omega-3 fats. Try our baked sweet potatoes with sardines, and seek individual advice if you are unsure which fish or portions suit you.
• Shellfish and seafood — mussels, oysters, prawns and other seafood can contribute protein and minerals. Choose reputable sources and follow food-safety advice appropriate to your circumstances.
• Colourful vegetables, fruits and berries — peppers, tomatoes, carrots, beetroot, blueberries, citrus and many others make variety visible. Different colours often represent different plant compounds, so rotate rather than chase one ‘best’ choice.
• Nuts and seeds — walnuts, almonds, pumpkin seeds, sesame, chia and flax add fats, protein, fibre and minerals. Scatter them over porridge, yoghurt, salads or soups if you tolerate them.
• Dark chocolate — cacao contains minerals and plant compounds, but it is still one enjoyable food rather than a treatment. Our dark chocolate strawberry smoothie pairs it with berries, seeds and nut butter.
• Bone broth — a comforting, traditional food that can provide gelatin, collagen-derived amino acids and some minerals, depending on how it's prepared. Enjoy it as a warming drink or use it as a flavourful, nourishing base for soups, stews and sauces.

How to use this list in real life

Choose two or three foods you already enjoy and make them easier to reach. Keep eggs ready in the fridge, frozen greens for quick meals, tins of sardines or beans in the cupboard, and nuts or seeds near breakfast ingredients. Over time, rotate colours and protein sources. Variety across a week matters more than fitting all nine foods into one day.

A note on personal needs

These foods may suit many people, but individual needs vary. If you suspect a deficiency, allergy or intolerance, speak to your doctor or a registered nutrition professional.

Think of these as regular guests at your table—not a checklist to complete every day.