In the realm of perinatal health, nutrition plays a pivotal role, influencing fertility, pregnancy outcomes for mom and baby, and postpartum recovery and well-being. While much attention is given to specific nutrients, the impact of eating in season often remains overlooked.

Choosing seasonal foods not only supports local growers and the environment, but it’s more cost-effective, too. Have you ever compared the cost of berries in the summertime to the cost in the winter? It’s often double!

When you eat seasonally you can maximize your food budget and you can also maximize the nutrients you get in every single bite. It’s true!

When you eat local, in season produce, the time between the produce being harvested and it showing up on your plate is a lot shorter, which means you’re optimizing the amount of nutrients in that food.

On the other hand, when we buy produce out of season, shipped from elsewhere in the world, the food is quite a bit older by the time it’s on our plates, and the nutrients in that food have started to degrade (even if it’s still delicious and nourishing!).

Not to mention, seasonal produce is often so much tastier, too!

Of course, everything in your grocery cart doesn’t have to be local and seasonal, but if your goal is to enhance your nourishment for fertility, pregnancy, or postpartum, adding a few seasonal staples to your grocery card can go a long way.

Below you’ll find 3 top spring foods and specifics on how these seasonal offerings support preconception, pregnancy, and postpartum health, along with creative ways to incorporate them into your snacks and meals!

Asparagus

How it supports your perinatal nutrition

Abundant in folate, a key player in neural tube development and reducing the risk of birth defects, asparagus is an amazing choice for preconception, pregnancy, and postpartum.

Asparagus is also rich in vitamin K, which plays a crucial role in all perinatal stages. Before conception, it promotes overall health and reproductive well-being, boosting your chances of getting pregnant and supporting a healthy pregnancy. Throughout pregnancy, vitamin K aids in your baby's bone and blood development and prepares your body for birth.

The benefits of vitamin K don’t end there! After giving birth, it assists in healing and prevents excessive bleeding. For breastfeeding mothers, eating vitamin K-rich foods like asparagus ensures essential nutrients are passed on to their babies through breast milk, promoting their overall health!

And, asparagus provides a significant dose of vitamin C, an immune booster vital for iron absorption. It can be really hard to get enough iron during pregnancy (iron deficiency is so common!), so adding vitamin C rich foods to every meal is a great way to maximize how much iron you absorb.

Additionally, asparagus contains antioxidants like glutathione, which support liver function and detoxification- a crucial aspect for preconception health. A healthy liver is important for removing toxins from the body, which can affect fertility and the ability to get pregnant. By including asparagus in your diet, you support your body's natural detox process, laying a strong foundation for a healthy pregnancy journey.

How to use it in your meals

Grill or roast asparagus with olive oil, garlic, salt, and a dash of lemon juice for a mouthwatering side dish.
Add chopped asparagus into omelets, egg bites, or frittatas for a nutrient-packed breakfast option.
Use a veggie peeler to create ribbons of raw asparagus to add to salads
As a side dish for Greek Chicken Skewers from The Food Doula Cookbook

Leafy greens

How it supports your perinatal health

I know people always talk about ‘leafy greens’ being so good for pregnancy - but what exactly counts as a ‘leafy green’?

Leafy greens are everything from spinach, kale, and collard greens, to swiss chard, bok choy and cabbage, to asparagus, broccoli, and microgreens!

Leafy greens are year-round nutritional titans and luckily for us, they reach their peak during the spring season.

Bursting with folate, iron, calcium, and vitamin K, these greens play an indispensable role in supporting reproductive health, fetal development, and postpartum recovery.

Folate is really important when you are planning on becoming pregnant and during the first trimester of pregnancy because it helps make and repair DNA, which is like the instructions for making babies.

Iron is essential because it prevents anemia, which can make you feel weak and tired, and ensures there’s enough oxygen for you and your baby. Before you get pregnant, it’s a good idea to build up your iron stores so that you have plenty when you do get pregnant. When you’re pregnant, you need almost twice as much iron as before, with the recommended intake amount increasing from ~15-18 mg to 27 mg!

After you have your baby, iron helps your body heal from any blood loss during birth and keeps your energy levels up while you care for your baby. If you had a cesarean delivery, you may even need more iron because c-section can cause more blood loss than vaginal deliveries.

Calcium is crucial for keeping both you and your baby’s bones strong and muscles working well. It’s a great idea to include calcium-rich foods in your meals and snacks before pregnancy to build up your stores. During pregnancy, calcium supports your baby’s development. While postpartum, it helps your body cope with the demands of motherhood (like carrying your baby, carrier, groceries, the list goes on!) and recovering from birth. If you’re breastfeeding, continuing to consume calcium-rich foods is essential to support both you and your baby.

How to use it in your meals

Kickstart your day with a nutrient-rich smoothie featuring spinach, kale, or Swiss chard blended with fruits like bananas and berries, and at least 1 source of protein and fat (like greek yogurt or collagen protein)
Integrate more fresh leafy greens salads and try a mixture or type of green you’ve never tried before!
Use greens to boost the nutrition of soups, stews, and sauces by wilting them in your pot or pan for the final few minutes of cooking
Try a savoury breakfast and pair some sauteed greens with eggs, some sourdough, and a side of avocado or fruit

Artichokes

How it supports your perinatal health

Artichokes, a seasonal delicacy, offer a unique array of nutrients beneficial for perinatal health.

Rich in folate (you might remember this one by now!), artichokes contribute to neural tube formation and assist in preventing birth defects.

They also offer a generous dose of fiber, which can help prevent constipation—a common complaint during pregnancy and postpartum—while promoting digestive health. Fiber is your friend for smooth digestion and can aid in blood sugar regulation, essential for every stage—preconception, pregnancy, and postpartum. Balanced meals help you feel energized and support overall health.

Additionally, artichokes contain antioxidants and phytonutrients, which support overall well-being and enhance the flavor of your perinatal diet. Adding more antioxidants to your preconception diet can even boost fertility and contribute to a healthy pregnancy.

How to use it in your meals

Steam or roast artichokes and serve with a tangy dipping sauce for a delightful appetizer or side dish.
Incorporate artichoke hearts into pasta dishes, salads, or sandwiches for a savory twist.
As a side for the Simple Salted Lemon Salmon The Food Doula Cookbook