Food as Medicine — Preconception Card Deck

The One-Nut Wonder

Brazil Nut

1 medium nut — approx. 5g

"A little nut with a surprisingly big selenium contribution."

Selenium ~125% DV ~70–90 mcg

Magnesium ~10% DV ~30 mg

Zinc ~8% DV ~1 mg

Portions matter: one Brazil nut can contain 68–91 mcg selenium. Check supplements too; too much selenium can be harmful.

The Multivitamin

Egg

1 large egg — whole, not whites

"The yolk brings choline along with familiar breakfast comfort."

Choline ~31% DV ~140 mg

Selenium ~28% DV ~15 mcg

B12 ~21% DV ~0.5 mcg

Vitamin D ~6% DV ~44 IU

Try eggs with greens. One large egg supplies roughly 140 mg choline; pregnancy intake target is 450 mg/day.

The Omega Queen

Salmon

4 oz wild Alaskan — sockeye or coho

"A simple way to bring DHA and EPA to the table."

DHA + EPA DHA + EPA varies ~1,500 mg

B12 ~230% DV ~5.5 mcg

Selenium ~65% DV ~40 mcg

Iodine ~55% DV ~120 mcg

Choose lower-mercury fish. FDA recommends 8–12 oz weekly in pregnancy; cook it thoroughly.

The Fat-Soluble Fairy

Avocado

1 whole Hass avocado — ~150g

"Creamy, colorful, and good with almost anything."

Natural Folate ~27% target ~160 mcg DFE

Potassium ~25% target ~728 mg

Vitamin K ~35% DV ~31 mcg

Magnesium ~10% DV ~40 mg

Plate idea: add avocado to vegetables. Dietary fat can help absorption of fat-soluble nutrients.

A Folate Favorite

Lentils

1 cup cooked — any variety

"A comforting bowl with folate, fiber, and iron."

Natural Folate ~60% target ~358 mcg DFE

Iron (non-heme) ~24% target ~6.6 mg

Prebiotic fiber ~56% target ~15.6g fiber

Zinc ~23% target ~2.5 mg

Pair with vitamin C. Lemon or peppers can help absorption of the iron in lentils.

The Zinc Bomb

Oyster

1 medium oyster — cooked

"A small shellfish with a notable amount of zinc."

Zinc ~55–75% DV ~5–8 mg

B12 ~150% DV ~4 mcg

Selenium ~56% DV ~32 mcg

Iron ~33% DV ~4.5 mg

Oysters are notably rich in zinc. Cook shellfish fully during pregnancy and avoid raw oysters.

The Ancestral Multivitamin

Liver

~3 oz chicken liver pâté — ask about portions in pregnancy

"Rich in nutrients, including preformed vitamin A."

B12 ~1,385% target ~36 mcg

Folate ~121% target ~726 mcg

Iron (heme) ~33% target ~9 mg

Choline ~67% target ~300 mg

Ask your care team about liver portions in pregnancy because retinol content can be high. Chicken liver pâté on sourdough is how most people can actually enjoy it.

The Portable Mineral Bar

Pumpkin Seeds

1 oz (small handful) — raw or roasted

"Your snack is doing mineral work. Desk drawer essential."

Zinc ~20% DV ~2.2 mg

Magnesium ~37% DV ~150 mg

Iron ~14% DV ~2.5 mg

Phosphorus ~33% DV ~332 mg

Easy snack: pumpkin seeds add magnesium, zinc, and iron to trail mix or yogurt.

The Guilt-Free Craving

Dark Chocolate

1 oz (70%+ cocoa) — actual chocolate

"A small square brings cocoa flavor and some magnesium."

Magnesium ~16% DV ~65 mg

Iron ~19% DV ~3.4 mg

Flavonoids High ~200 mg polyphenols

Copper ~25% DV ~0.5 mg

For pleasure: dark chocolate contributes some minerals; its caffeine content varies by portion.

Foods with Something to Offer