Pregnancy superfoods

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Avocados

Avocados are full of vitamin E, which has been shown to boost both male and female fertility. They're rich in antioxidants, which can help slow down ageing and so reduce age-related ovulation decline. In men, they can improve the fertility of sperm.
Lunch idea: Chicken, avocado & tomato tortilla wraps

Millet Rice Flakes

Ditch cornflakes for millet rice flakes. A bowl of cornflakes contains up to three teaspoons of sugar, which will leave you feeling jittery, hungry and drained by 11am. Not what you and your baby need. A healthier choice is Nature's Path Organic Millet Rice Flakes. They're naturally sweetened with grape juice. Available from good health stores and Sainsbury's.

Zinc

It's essential for a healthy nervous system and brain function and increases the baby's birth weight, too. Zinc also helps fight infection, improves immunity and maintains healthy nails, skin and tissue. Find it in lamb chops, beef, ginger, Emmental cheese, pecan nuts and Brazil nuts, haddock, egg yolk and pumpkin seeds. Recommended daily intake is 20mg.

Berries

Summer brings an explosion of tasty seasonal berries such as strawberries, raspberries, blackberries and blueberries. They are full of antioxidants, rich in vitamin C and can boost your immune system. Whizz up a mixture of fresh berries with ice and a spoonful of natural yogurt to make a delicious and nutritious summer smoothie.

By Victoria Greaves, nutritionist