Your body’s overall condition can be improvised for conception by eating good-for-you foods and maintaining a healthy lifestyle. Nutrient-rich foods, including fruits and vegetables, fish, oysters, vegetable proteins, and whole grains, can help support fertility, some studies show. Limit alcohol, Trans fats, and caffeine. Encourage your partner to eat a healthy diet, too, as this supports healthy sperm.
Foods that may support fertility
Fruits and vegetables
Think of fruits as Mother Nature’s multivitamin. Fruits and vegetables deliver a large variety of vitamins and minerals, and getting enough of certain nutrients is especially important before you conceive.
For example, foods like, asparagus, broccoli, citrus fruits, spinach, Brussels sprouts ,nuts, legumes, whole grains, and fortified breads and cereals are high in the B vitamin folate. Folate is a natural form of folic acid, an essential nutrient in prenatal vitamins, which you should take if you’re trying to conceive
Neural-tube birth defects such as spina bifida can be prevented during preconception and pregnancy by eating foods rich in folate. In cooking water, so steam or cook vegetables in a small amount of water to preserve the folate you can lose a lot of this vitamin
Choose fruits and vegetables in a range of colors to get the most nutritional bang for your buck In general.
Fish
The best source of omega-3 fatty acids; and, according to some scientists is seafood, In fertility these essential fats may have a positive effect. In Research it is suggests that a diet rich in omega-3 fatty acids may help regulate ovulation, improve egg quality, and even delay aging of the ovaries.
You’ve probably also heard that some contaminants such as mercury can also be found in fish. In high doses, these are harmful to a baby’s developing brain and nervous system.
But its good that not all fish contain a lot of mercury. Women trying to conceive can safely eat up to 12 ounces (roughly two or three servings) a week of fish, including canned light tuna, salmon, shrimp, cod, tilapia, and catfish. Said by The U.S. Food and Drug Administration (FDA).
However, limiting some fish, including white (albacore) tuna, and completely avoiding , orange roughly, tilefish from the Gulf of Mexico, king mackerel swordfish, marlin, bigeye tuna, and shark, because these have the highest mercury levels the FDA advises
Fish oil supplements can also be taken if you don’t like seafood, but first you have to talk to your doctor about which brand to buy and how much you should take.
Oysters
Eating oysters can boost fertility it is proven. Zinc which plays a role in semen and testosterone production in men and ovulation and fertility in women. Oysters are packed with zinc, that doesn’t mean you should down a plate of oysters on the half shell at every meal. Maintaining the recommended dietary allowance of zinc (8 mg a day) can help keep your reproductive system working properly, but excessive amounts of zinc (or any nutrient, for that matter) will not turn either of you into a baby-making machine. In fact, super-high doses of vitamins and minerals may actually reduce your fertility.
Vegetable proteins
A critical part of a healthy diet Protein, but according to the USDA, many Americans rely too heavily on beef, pork, and chicken to get their daily amount. In a study of 18,555 women, experts at Harvard Medical School found that those who included one daily serving of vegetable protein – such as nuts, beans, peas, soybeans or tofu – were less likely to have infertility due to ovulation problems.
More research is needed on the link to fertility, but because vegetable proteins are usually lower in fat and calories than steak or fried chicken, including them in your meal plans is both good for you and a great way to maintain a healthy weight.
Whole grains
Eat as many nutrient-rich foods as possible if you are trying to conceive, and whole grains are a great option, says nutrition specialist Stadd. According to studies, healthy diets that include whole grains are associated with better fertility.
You make at least half of the grains you eat each day whole grains such as bran cereal, oatmeal, brown rice, or whole-wheat bread. The U.S. Department of Agriculture’s (USDA) food guidelines recommended.
White bread, pasta, and white rice like carbohydrates won’t directly lower your chances of getting pregnant, but they do shortchange your body, because the refining process strips grains of key nutrients such as fiber, some B vitamins, and iron.
Pay extra attention to the types of carbs you eat. If you have (PCOS), the most common cause of infertility in women, PCOS is a hormonal imbalance that can get worse when insulin levels in the bloodstream surge, and refined carbohydrates are a main cause of insulin spikes.
When women with PCOS eat too many refined carbohydrates, insulin flows into the blood, feeds back to the ovaries, and can lead to irregular ovulation. Mark Leondires, fertility specialist and medical director of Reproductive Medicine Associates of Connecticut, explains
Foods to avoid or limit
Try to avoid alcohol
Having two or more drinks a day might The occasional bottle of beer or glass of wine probably won’t affect your chances of getting pregnant, .
You may want to play it safe and cut out alcohol completely , Alcohol can harm a developing baby, and since you may not know exactly when you ovulate or conceive,.
Minimize trans fats
Trans fats are thought to be linked to infertility They are found in many processed and fast foods, Studies suggest that diets high in trans fats may lower sperm counts and semen quality in men (be related to ovulation problems).
Minimize caffeine
Some evidence shows that very high consumption – , depending on the strength of the brew ,more than 500 milligrams a day, or about five 8-ounce cups of coffee– might interfere with fertility. But experts generally agree that low to moderate caffeine consumption (less than 200 milligrams a day, or about two 8-ounce cups of coffee) shouldn’t make it harder for you to get pregnant.
Because no one knows for sure how caffeine impacts fertility, some experts suggest lowering your caffeine intake even more or giving it up entirely, especially if you’re having difficulty conceiving or if you’re undergoing in vitro fertilization.
Important lifestyle changes
It isn’t just about eating a good diet, it’s also about preparing for a healthy pregnancy and baby. Here are the essential steps to take:
Take a prenatal vitamin with folic acid
It’s still important to take prenatal vitamins to reduce the risk of having a baby with neural-tube defects such as spina bifida and even if you have a very balanced diet, Most of the experts recommend that all women start taking folic acid at least a month before trying to get pregnant. In fact, the American College of Obstetricians and Gynecologists (ACOG) recommends all women of child-bearing age take a supplement with 400 micrograms (mcg) of folic acid daily.
If you have a family history of neural-tube birth defects or take medication for seizures, your healthcare provider may suggest that you boost your daily folic acid intake to 4,000 mcg, or 4 mg, starting at least a month before you conceive and continuing throughout your first trimester.
There’s some evidence that taking a prenatal vitamin before you conceive can help you avoid morning sickness once you’re pregnant. Taking a prenatal vitamin ensures that you’re getting enough folic acid and other essential nutrients to boost your chances of conceiving a healthy baby.
A good over-the-counter prenatal vitamin should contain more than the minimum recommendation of folic acid, but if your provider wants you to take more, you may need to take a separate folic acid supplement.
Your body will flush out the excess if you consume too much Folic acid it is a water-soluble vitamin. Be aware that getting too much folate may hide a vitamin B12 deficiency, which is sometimes a problem for vegetarians. Ask your doctor if you think you may be at risk.
Remember that a supplements are not a substitute to food just safe guard, and since regular over-the-counter multivitamins may contain mega doses of vitamins and minerals that could be harmful to a developing baby, choose a pill formulated specifically for pregnant women.
You may also need vitamin D and B12 supplements if you have a vegetarian diet, which studies say are beneficial for fertility, along with extra protein. Talk with your healthcare provider about the right prenatal supplement for you.
Avoid smoking and recreational drugs
Studies have shown that women who smoke are significantly more likely to be infertile so If you use any recreational drugs or smoke, quit now. it has been well documented that these substances can harm a developing fetus. Although the effects of drugs on fertility are difficult to study because they are illegal,
Maintain a healthy weight
While you’re trying to get pregnant It might be a good idea to shed some pounds, or gain a few if you’re underweight, since you want to be as close as possible to your recommended weight when you conceive. , obese women have more pregnancy and birth complications, and underweight women are more likely to have a low-birth-weight baby. Being overweight or underweight can make it harder to get pregnant. Eat plenty of fruit, vegetables, whole grains, and calcium-rich foods such as yogurt, cheese, and milk every day. Not getting enough nutrients can affect your periods, making it difficult to predict when you ovulate. , obese women have more pregnancy and birth complications, and underweight women are more likely to have a low-birth-weight baby.
In addition to following a smart eating plan with low-fat, high-fiber foods, get regular exercise. If you’re overweight, aim to lose one to two pounds a week, a safe rate of weight loss. Extreme weight loss from crash dieting can deplete your body’s nutritional stores, which isn’t a good way to start a pregnancy.
Pump up your iron intake
, If your periods are heavy Fill your body’s iron reserves before you get pregnant. Everything You Need to Know to Get Pregnant, “Bleeding every month is a constant source of iron depletion.” According to Sam Thatcher, a reproductive endocrinologist and coauthor of making a Baby
It’s difficult for your body to maintain its iron level because your developing baby uses up your stores of the mineral. Make sure to get enough iron now – once you’re expecting, (Pregnant women need about one third more iron than they needed before pregnancy.)
It put you at risk for iron-deficiency anemia during pregnancy and after you give birth (especially if you lose a lot of blood during delivery). Too little iron at conception can affect your baby Anemia causes your red blood cells to fall below normal and saps your energy.
If you follow a vegetarian or vegan diet or if you don’t eat much red meat, or I, your healthcare provider may recommend that you take a prenatal vitamin containing extra iron. And to be on the safe side, ask your healthcare provider to test you for anemia at your preconception checkup.
What about his diet?
Your partner should also pay attention to his diet since certain vitamins and nutrients – such as zinc, and folic acid – and vitamins C and E, omega-3 fatty acids are important for making healthy sperm as well.
Men don’t get a free pass when it comes to fertility and diet, Fathers-to-be take a daily multivitamin that contains zinc and selenium for at least three months before conception. They could also add nuts such as walnuts or almonds that contain these minerals to their diet. Lisa Mazzullo, an ob-gyn and clinical assistant professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine in Chicago, recommends. Studies suggest zinc and selenium aid in healthy sperm development.
