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