Every system of our body needs nutrition to perform its functions. The reproductive system is no exception and needs various nutrients to stay healthy. A healthy reproductive system impacts fertility or ability of a woman to conceive.
Research has proved that intake of certain foods while avoiding some, can improve a woman’s fertility. So if you’re planning to conceive, then this fertility diet food list and guidelines can increase your fertility and chances of early conception.
Switch to Plant-Based Proteins
Proteins are a very important part of our diet. But eating a lot of animal protein may cause ovulatory infertility.
A study conducted by Dickinson College found that 39 per cent of women having ovulatory infertility consumed more of animal protein while the women who consumed plant-based protein had a lower risk of ovulatory infertility.
So if you are planning to be pregnant, then cut back animal protein like meat and switch to plant proteins such as beans, legumes, and tofu.
Fats are usually considered to be bad for health but the fact is that fats are equally important as any other nutrient in our diet. Especially fat-soluble vitamins A, D, E and K are required for various body functions.
These vitamins are found within fat in foods, so eating a low-fat diet may cause their deficiency. In fact, deficiency of vitamin D has been linked with the polycystic ovarian syndrome (PCOS), a major cause of infertility in woman.
It has been found that vitamin D supplementation in PCOS improves menstrual irregularity and pregnancy rates. But trans fats are not good for health. So it is advised to avoid all trans fats and stick with healthy, natural fats such as coconut oil, olive oil, avocados, seeds and nuts.
Eat Mature Cheeses for Fertility
Mature cheeses such as mature cheddar, manchego, and parmesan are high in polyamines.
Polyamines are proteins that may play an important role in maintaining the health of the reproductive system, especially sperm and egg health.
So adding mature cheeses can also increase your pregnancy chances.
Though fish generally falls in the “To avoid” category of a pregnant woman but fish may prove to be beneficial for those women who are trying to conceive.
Fish is a rich source of omega-3 fatty acids and studies have shown that a higher intake of omega-3 fatty acids improves the quality and health of egg and sperm. It also helps in regulating your reproductive hormones and increases blood flow to reproductive organs.
Its anti-inflammatory properties may also be helpful in inflammatory conditions like PCOS. But the main consideration while eating fish is to stick to the lowest mercury fish.
Also, it should not be consumed more than 12 ounces per week. Low-mercury fish include whitefish, wild salmon, herring, and sardines. So enjoy these fishes till the time you get pregnant.
Eat Slower Carbohydrates
Carbohydrates may have a bad reputation but they are actually a part of a balanced diet and should be consumed especially during family planning. So to improve your chances of pregnancy, choose slow digesting carbohydrates that are rich in fiber.
You can include foods such as whole grains, whole fruits, vegetables, and beans in your diet. These foods also control blood sugar and insulin levels and improve fertility.
Increase Your Intake Of Dark Leafy Greens
Iron and folic acid supplements are usually recommended to all women who are planning to conceive. Folic acid and iron have been found to help in conception while lowering the risk of infertility.
Both these nutrients are richly found in dark, green leafy vegetables such as spinach and kale. Along with this, these vegetables are also a good source of other nutrients like folate, manganese, vitamin A and calcium.
So, boost your intake of folic acid, iron, and other nutrients by consuming at least two portions of dark and green leafy vegetables daily. You can add them to your salad, make smoothie or curries to fulfill your daily requirement.
Citrus fruits are rich in vitamin C and low levels of vitamin C may negatively affect female hormonal balance. Vitamin C also helps in stabilizing your ovulation and encourages the release of an egg each month.
Along with Vitamin C, citrus fruits such as oranges, lemons, grapefruits are also packed with potassium, folate, and calcium. These nutrients help in regulating ovulation and also create a healthy environment for eggs to facilitate early conception.
At least one serving of citrus fruit is required every day in addition to a usual serving of mixed fruits. You can choose between a medium-size grapefruit, one kiwi or a large orange.
Avocados and Quinoa
Avocado is a superfood that has high-fat content of monosaturated fats. Monosaturated fat is a good fat that is not only required by the body but also has a role in maintaining good reproductive health.
It also boosts egg health and helps in conception. A daily intake of avocado can be fulfilled by tossing it in sandwiches, salads or making a dip or a spread from it.
Quinoa is a complex carbohydrate that is gluten-free and also has fertility-boosting folic acid, zinc, and fiber. Refined carbs such as white bread, processed flour, and white rice can disturb your menstrual cycle and reproductive hormones.
Complex carbohydrates found in whole grains like quinoa not only keep blood sugar levels stable but also help in regulating ovulation. Additionally, quinoa also supports the development of baby’s brain.
Fertility and diet are interlinked. It is a well-known fact that a healthy and well-balanced diet is required for a healthy pregnancy. In fact, various studies have even confirmed that unhealthy eating habits can harm fertility.
Though there is no particular food that may cure infertility, this should not stop you from enjoying these nutritious foods and raising your chances of early pregnancy.
Also, it is much better and safe to take the food and get the nutrient in its most natural form than popping concentrated supplements.
So if you’re trying to conceive, it is recommended that you consume the fertility boosting foods listed above to improve the quality of your eggs, regulate ovulation, and increase fertility.
A healthy female body is a must for a healthy pregnancy and needs specific nutrients in recommended amounts.
Even if you do not want to conceive immediately, include all the nutrients in your diet to stay healthy and ease your chances of conception in the future.
Good overall nutrition leads to good health and good overall health can improve or enhance your fertility when you’re ready to expand your family.
All content and media on Naaree.com is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this blog.
Author Bio :
Naval Kishor is an astute healthcare professional enabling healthcare enterprises to adopt digital business models and globally recognized expertise in the domains of health and technology. His writing focuses on cutting-edge health trends and technologies. He also writes on lifestyle, travel and many more topics. You can find him on Twitter and Instagram.
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