Pregnancy is one of the most precious and desirable moment for every woman. Once you get pregnant, there’s going to be a lot of changes in your lifestyle, especially your diet. There are a lot of rules about what you can and can’t eat. But what about when you’re trying? Can certain foods improve your ability to make a baby? Absolutely.
When a woman finds it difficult to become pregnant, it might take a toll on her. Although there might be many factors contributing to infertility in women, experts believe that having the right food can be a simple yet effective way. If you’ve been trying to get pregnant for a while, it’s important to get your diet on the healthy track now to increase your fertility and prepare your body for a baby.
Here are 10 fertility-boosting foods, which every woman planning to conceive should include in her diet. These foods not only regulate hormonal balance in the body and boost fertility but also increase the chance of women getting pregnant.
10 Foods That Can Help You Get Pregnant
1. Citrus Fruits
Oranges, grapefruits, kiwi and other citrus fruits should form an indispensable part of every women’s diet plan planning to get pregnant. Being best sources for vitamin C, they’re also packed with potassium, calcium, and folate – a B vitamin that can help you get pregnant by regulating ovulation and creating a healthy environment for eggs. The high content of vitamin C aids in the release of the egg from the ovaries.
In addition to these citrus fruits, Pomegranates, bananas, and Pineapple also help to improve the chances of your pregnancy.
2. Green leafy vegetables
Being rich in folic acid and iron, green leafy vegetables (such as spinach, broccoli, romaine, arugula, etc) are a perfect super food for women planning to get pregnant. While folate, a B vitamin, improves ovulation, iron, in addition to aiding in the development of a strong endometrial lining, also helps in the attachment of zygote to the uterus.
Extra TIP: Men who get higher doses of folate make healthier sperm, potentially reducing the chances of miscarriage or genetic problems in the baby. So, be sure to share the salad with your guy.
3. Lentils and Beans
These plant-based proteins are high in fiber and B vitamin and are also a good source of folate and iron. If you choose a canned variety, check that it’s free of BPA, a chemical that can negatively affect your estrogen levels. Tofu, edamame, and nuts are good plant-based proteins as well.
Eggs are undoubtedly one of the best super foods for fertility. Packed with a high concentrate of vitamins and minerals, they are rich in amino acids like choline, which improves follicle quality, thus making them a complete food for every woman planning to conceive. And don’t forget to keep the yolk—that’s where the good stuff is.
5. Whole-milk Products
Women planning to get pregnant should make it a habit of consuming whole milk rather than skimmed milk. This is because, whole milk (including whole milk products – such as ice cream, yogurt or cottage cheese) contains healthy fats and calcium that boost fertility. Skim and low-fat milk had the opposite effect on fertility. Removing the fat from milk changes its balance of sex hormones, which in turn hinders ovulation.
However, the study is not a license to fill your freezer with your favorite ice cream. It’s important to maintain a healthy weight in order to get pregnant.
6. Whole Wheat Bread
Increased insulin levels in our body can disrupt reproductive hormones. Complex carbs take longer than refined ones to digest, helping to keep blood sugar (and insulin levels) stable. So, when you’re trying to conceive, try to choose dark bread over light, brown rice over white, and whole wheat pasta over white.
7. Wild Salmon
If you like to eat fish, salmon is your best bet. Wild salmon is a great protein alternative to meat and poultry. This fatty fish is rich in omega 3 fatty acids and other essential nutrients which may help to regulate reproductive hormones and increase blood flow to the reproductive organs, thus playing a key role in boosting fertility in women.
Just keep in mind, while salmon isn’t a fish with high mercury levels, there can still be trace amounts, so you should limit your intake to 12 ounces per week.
In addition to salmon, Wild fish like shrimp (from Alaska or Canada), tilapia and catfish are also low in mercury and rich in omega-3 fatty acids.
8. Pumpkin Seeds
Pumpkin seeds are a wonder food for women planning to conceive as they are packed with various nutrients good for reproductive health. They’re high in non-heme iron, the type of iron found in certain plant food and iron-fortified foods. However, high amounts of zinc present in these seeds play a crucial role in the cell division process during the embryonic stage.
TIP: Toast pumpkin seeds in the oven for a crunchy snack.
9. Olive Oil
Olive oil: The significance of olive oil in maintaining a healthy heart and body is well-known. But, the presence of monounsaturated fats in this oil helps increase insulin sensitivity and decrease inflammation in the body and thus, aids in a complication-free pregnancy (inflammation interferes with ovulation, conception, and early development of the embryo). Use it on salads with some balsamic vinegar, or use it for cooking, in place of butter.
Blueberries and raspberries are loaded with natural antioxidants and anti-inflammatory phytonutrients, which help boost both female and male fertility. Like citrus, they’re high in folate and vitamin C, which can help with fetal development down the road. Berries are also a good source of fiber and can aid weight loss (women at a healthier weight tend to have less trouble conceiving), so aim for at least one cup a day.
Avoid Trans Fats
It’s important to cut out trans fats (also called hydrogenated or partially hydrogenated oils), which are found in many baked goods, processed foods, fried foods. It is one food to watch out for when you’re trying to get pregnant. These fats decrease the body’s ability to react to insulin, which will make you more prone to irregular ovulation.
So, next time when you go for buying, read nutrition labels carefully to check for trans fats so you can be sure to avoid them.
Hence, in case you are planning to get pregnant don’t forget to include these fertility super foods to your diet. And it is always good to seek the direct advice of your own doctor.