The Internet is full of resources that help to create an optimal diet plan during pregnancy, but what about women who are trying to conceive? A study of diet and reproduction from Harvard Medical School revealed that consuming specific foods and avoiding others may improve the ovulatory function, efficiently helping to increase women’s ability to get pregnant.
Whether you’re planning a pregnancy or you’ve been trying to get pregnant for a while, a proper diet is something you need. You have no control over your age or genetics, but what you eat is entirely within your power to control.
Here are 8 foods that are bound to boost your fertility.
1. Complex carbs
When trying to conceive, it’s a good idea to limit simple carbohydrates and pick options that offer more complex carbs. The problem with simple carbs that come from processed foods like cakes, white bread, white rice, or cookies is that our body digests and turns them into glucose very quickly, resulting in a sugar rush we all know too well.
To drive that sugar level down, the pancreas releases insulin into the bloodstream, and that has been shown to affect fertility negatively. Complex carbs have a lot of fiber and are digested slowly by our bodies, leading to a more gradual effect on the rise of sugar level in blood.
Another critical element of your diet for fertility are proteins. Women who plan to get pregnant should include more protein in their diet, and it’s best to pick plant rather than animal sources. Prepare meals with foods such as soy, chickpeas, or beans. Plant protein comes together with healthy fats, and you can be confident that it also low in calories and will support weight loss if necessary.
3. Spinach and other leafy greens
Leafy greens such as spinach, arugula or romaine are high in folate which is a B vitamin that research shows improves ovulation. Another excellent source of folate is freshly squeezed orange juice – have a look here to learn more about its many health benefits.
Don’t forget to share your delicious salad with your partner. A study from the University of California Berkeley’s Public School of Health found out that men who got the highest intake of folate produce healthier sperm, potentially reducing the chances of congenital diseases or miscarriage (researchers have seen a 20% reduction in the number of abnormal sperm).
Include leafy greens in your lunch or dinner salads – sharing that type of meals will be most beneficial for you and your partner.
4. Unsaturated fats
For pregnancy to be successful, you need a healthy body, and that’s why it’s best to avoid all trans fats and pick unsaturated fats like avocado and olive oil. Commercial snack foods, french fries, animal products and baked goods like cookies contain trans fats that are responsible for increasing insulin resistance.
That type of resistance to insulin means that it is harder for your body to move glucose into your cells and that your pancreas will keep on pumping out more insulin in the process. More insulin in your blood system may cause metabolic disturbances that were shown to affect ovulation.
5. Dairy products
The Nurses Health study revealed that one or two daily servings of whole milk or dairy products might have a positive effect on female fertility.
It’s interesting to note that skim and low-fat milk were shown to have the opposite effect. One hypothesis behind this is that removing fat from milk changes its balance of hormones that in turn impacts female ovulation negatively.
So if you’re trying to get pregnant, make sure to include products like cheese or yogurt. Naturally, you should always monitor the number of fats you’re consuming in these products so pick fresh cottage cheese instead of a block of a mature Parmiggiano.
If you’re planning to conceive, you need to create a multivitamin plan for yourself at least a couple of months before your planned pregnancy. Your multivitamin solution should include at least 400 micro grams folic acid. A Harvard study revealed that women who took multivitamins with that amount of folic acid were 40% less likely to experience infertility or reduced fertility over the period of eight years.
Before taking your multivitamin, check that it doesn’t contain more than the daily suggested dosage of vitamin A. Research shows that assuming too much vitamin A that doesn’t come from beta-carotene may cause congenital disabilities.
7. Pumpkin seeds
Pumpkin seeds are an excellent snack for women who are trying to conceive. They are high in the type of iron that is found in plants and iron-fortified foods. In general, iron aids in female fertility so don’t hesitate to sprinkle your salad delicious toasted pumpkin seeds – they make an amazing snack full of beneficial iron.
8. Wild salmon
Another crucial fertility diet element is wild salmon, a cold water fish that is rich in omega-3 fatty acids that help to regulate reproductive hormones. Moreover, salmon is lower in mercury than other fatty fish, so look for salmon burgers or fillets in the frozen foods section at your grocery store. Make sure to avoid the shark, tilefish, king mackerel, or swordfish – according to the United States FDA; you should not be consuming them if you’re trying to get pregnant.
Try these 8 foods to boost your fertility and improve your overall health that is an essential precondition for a successful pregnancy.
And remember to keep a healthy diet not only before, but also during pregnancy. A well-planned diet composed of these products combined with a dose of exercise will ensure a healthy pregnancy.
Latest posts by David Beeshaw (see all)
- Trying to Conceive? These 8 Foods Will Boost Your Fertility - November 22, 2017