You don’t have to wait until you’re pregnant to start eating well. In fact, following a healthy diet before you conceive can help boost your fertility, lower the risk of birth defects such as spina bifida and even reduce your chances of developing preeclampsia during pregnancy. Also, good? Shoring up what you eat now makes for a smoother transition once baby is on board.
Key nutrients to eat when you’re trying to conceive
Folic acid/folate
This B vitamin (B9) is one of the most important nutrients you can take before (and during) pregnancy. The Centers for Disease Control and Prevention (CDC) says that women should take 400 micrograms (mcg) of folic acid daily for at least one month before getting pregnant. Not only is folic acid crucial for forming healthy cells, it can also help prevent birth defects like spina bifida and anencephaly.
- Leafy green vegetables
- Fortified cereals.
- Beans and nuts.
- Oranges and strawberries.
Calcium
Calcium keeps your reproductive system functioning smoothly and may even help you conceive faster. It’s important to stock up now, because you’ll need a stable supply for baby’s future teeth and bone health and development.
- Yogurt
- Cheese
- Kale and broccoli
Iron
Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to
- Cereal
- Meat
- Spinach
- Beans
- Poultry
Vitamin D
Vitamin D also helps build your baby’s bones and teeth
- Fish
- Milk
- Juice
- Eggs
Women who eat a diet rich in vegetables are more likely to conceive.
- Folic acid and iron in green leafy vegetables make them an ideal superfood for women who want to get pregnant, according to Dr. Neha. Pregnant women should take iron supplements to ensure that the uterus’s endometrium is well-developed and that the zygote is attached to it.’
- There is a lot of evidence that cabbage can benefit those who are struggling with infertility, despite the fact that most of us dislike it. Di-indole methane, a molecule that plays an important role in estrogen metabolism, prevents the production of fibroids and endometriosis.
- Before a few years ago, broccoli was regarded as an exotic vegetable, but now it is considered a wonderful food for women trying to conceive. Due to its high concentration of nutrients including folic acid and iron, it qualifies as a complete meal. Additionally, it’s high in vitamin C, which is necessary for the ovaries to function properly during the egg development and ovulation processes.
- Baked potatoes should be a part of the diet of every pregnant lady. Potatoes, which are rich in vitamins B and E, promote cell division, boosting the likelihood of a healthy ovum developing.
Pregnant women should eat a wide variety of fruits, which are high in vitamins and minerals.
- Pregnant women should eat a wide variety of fruits, which are high in vitamins and minerals.
- When trying to get pregnant, citrus fruits should be an essential element of any woman’s diet. The egg’s release from the ovaries is aided by the high vitamin C content.
- Pomegranates: In addition to their numerous health benefits, pomegranates have been shown to increase libido in men and women alike.
- Having a regular menstrual cycle is thought to reduce the risk of infertility and difficulties during pregnancy. As a result, bananas are recommended as a preconception diet food because of their high vitamin B6 level. For a healthy menstrual cycle and increased fertility, this vitamin is needed.
- Pineapple: Manganese, a mineral found in high concentrations in pineapple, is critical in the creation of a wide range of reproductive hormones. Furthermore, low manganese levels in the body have been linked to infertility.
Fertility-enhancing non-vegetarian superfoods
- In terms of fertility, eggs are unquestionably one of the best “super meals.” Choline, folic acid, omega-3 fatty acids, and vitamin D are all found in these foods, making them an ideal choice for any woman trying to get pregnant.
- Salmon is the finest option if you enjoy eating fish. The omega-3 fatty acids and other important elements found in this reproductive superfood help to increase a woman’s ability to conceive.
- If you’re thinking about getting pregnant, oysters are a delectable treat that you should include in your diet. This fish is rich in zinc, which aids in egg development and, as a result, increases fertility.
- Shellfish: Vitamin B12, which is essential for maintaining appropriate oestrogen levels and implantation of the fertilised egg, can be found in shellfish.
Spices are essential for a bright future
- Every time you cook something, sprinkle some turmeric on it to enhance the flavour and help you get pregnant in a healthy way. Few people are aware of the wonder spice’s fertility-enhancing properties, despite the fact that it is high in antioxidants.
- Spicy foods like chillies, which act as fertility superfoods, should be a regular part of your diet. A healthy supply of blood is maintained for the reproductive system by increasing blood flow to the rest of the body. To top it all off, chillies aid in the creation of endorphins, which are stress-relieving chemicals, thereby promoting fertility.
- Garlic is one of the best sources of fertility-enhancing nutrients. As a result of selenium, which protects against early miscarriage, you’ll have a better chance of getting pregnant with this cooking component.
Fertility-enhancing superfoods for women: oilseeds and oils
- As a powerhouse of nutrients, pumpkin seeds are a must-have item on the grocery list of every expectant mother looking to increase her chances of conceiving. These seeds have a high concentration of zinc, which is essential to the cell division process during embryonic development.
- Lignins and omega-3 fatty acids found in flax seeds have been shown to improve female fertility. Lignins aid in the shrinkage of fibroids and, as a result, improve fertility.
- Many people are aware of the health benefits of olive oil, such as a lower risk of heart disease and cancer. The monounsaturated fats in this oil, on the other hand, help to keep inflammation at bay, making pregnancy less likely to result in complications.
- In addition to promoting normal growth and development, omega-3 fatty acids can also help avoid a variety of health issues in women. Cod liver oil, which is high in omega-3 fatty acids, aids in the body’s regular balance of female reproductive hormones, increasing female fertility.
- Skimmed milk: Dr. Neha recommends that women who plan on having children take whole milk rather than skimmed. These beneficial fats and calcium are found in whole milk (as well as milk products) and are vital for pregnancy.’
- Almonds are the best nuts for women attempting to conceive, even though practically all nuts are considered beneficial. Vitamin E and omega 3 fatty acids are found in high concentrations in this dried fruit, making it a fertility food.
As a result, if you’re trying to conceive, don’t forget to add these fertility-boosting items on your shopping list. Additionally, these superfoods are reasonably priced, making them a great fit for your budget and pregnancy plans.
What to eat to help you get pregnant faster?
In terms of fertility, eggs are unquestionably one of the finest superfoods.
If you’re a fan of seafood, salmon is the ideal option for you….
Oysters: Oysters are a delicious treat that any pregnant woman can enjoy….
What are the best foods to eat during pregnancy?
- Yogurt from a carton, plain and simple. Pregnancy increases your need for protein and calcium, and plain Greek yoghurt provides both, according to Cassetty.
- Eggs. Cassetty points out that egg yolk choline is a critical vitamin for pregnant women.
- Lentils. Crossing the doggies! Pumpkin Seeds, Chia Seeds, and Kiwis…. Wild Salmon.
What fruits are good for women trying to get pregnant?
- Sun-dried fruits are rich in iron. Squash, grapefruit, grapes, dried apricots, raisins, coconut, watermelon, and prunes
