Do you know that your body functions according to the food you intake? Yes. Our human body is functioning properly according to the food we eat. Food acts as a fuel to run bodily functions. So it is crucial to take proper foods when you are planning to have a family.
Because the foods you consume have a great impact on regulating your hormones as well as your body. To help your organs to function properly, you should run after your food intake. Some super-fertility foods help to increase your chances of conceiving. Best fertility foods when trying to get pregnant can play a significant role in your journey.If you are in your journey of achieving pregnancy, then try to incorporate some foods in your daily meal plan as discussed in this article.
How Vitamins are Crucial in Promoting Female Fertility?
Certain essential vitamins play an incredible part in promoting the fertility of women. You can see the list below:
Folic acid:
Folic acid is crucial when trying to get pregnant as it supports your health and prevents complications for the baby.
Vitamin D:
A woman is suggested to take at least 10 micrograms of vitamin D daily if she is trying to conceive naturally. The Sun is a natural source of abundant vitamin D. So, try to grasp early morning sun rays in your body.
Vitamin E:
While taking vitamin E, cervical mucous is boosted to increase the survivability of sperm after conception.
Omega-3 Fatty Acids:
A woman must have 600 mg of good fats in her diet per day to promote her reproductive health and increase fertility.
Factors Affecting Fertility
Fertility is adversely affected by the following factors:
- Trans fats and
- Unhealthy foods, which have high red meats, processed meats, potatoes, sweets, and sugar-filled beverages, may highly affect your chances of pregnancy.
A nutritious diet is crucial for women. Obesity in women might result in an irregular menstrual cycle. Regular periods are supported by maintaining a healthy weight and eating a balanced diet.
Selecting foods that promote fertility and avoiding those that hinder it can help promote a healthy pregnancy, even when age and genetics cannot be changed.
Top Fertility-Boosting Foods
The below fertility foods help to improve the fertility and reproductive health of both men and women. When it comes to fertility, both men and women are involved in the reproduction process. Both men and women must follow healthy diet and lifestyle changes to achieve their dream of parenthood.
Fruits and Vegetables
Berries and leafy vegetables are essential for improving egg quality, and they are rich in folate, fibre, and vitamin C. Their rich antioxidants prevent cell damage and cell ageing, thus resulting in promoting the fertility of women. Examples: Watermelon, pomegranates, strawberries, cauliflower, radish, turnip, etc.
Their significant role includes:
- Improving the quality of egg
- Increasing natural conception
- Regularise menstrual cycle
- Enhancing sex drive
Healthy Fats
Reducing insulin resistance and managing hunger are two benefits of eating healthy fats. The liver uses a kind of fat called medium-chain triglycerides to provide rapid energy and increase calorie expenditure. These healthy fats are present in meals such as:
- Peanuts, almonds, and avocados
- Oil from flaxseed
- Nut butter
- Fish high in fat (lake trout, mackerel, sardines, and salmon)
Consequences of Trans Fat
- Trans fats disrupt metabolic pathways and raise insulin resistance.
- Trans fat may cause problems with fertility, heart disease, and metabolism.
- They are easily occupied in your everyday food habits, like French fries, more Indian snack foods (samosas, bondas, etc.), and some commercial baked goods. So avoid deep-fried and hot-baked bakery items.
- Trans fats may interfere with the regulation of hormones and increase the likelihood of ovulatory infertility.
- They also have adverse effects on fertility and increase the risk of chronic illnesses like heart disease.
- Avoid trans fats, particularly if you’re trying to get pregnant.
Importance of Complex Carbohydrates for Fertility
As they release energy gradually, meals with a low glycemic index (GI) aid in maintaining stable blood sugar levels. They avoid the ups and downs brought on by trans fats and simple carbohydrates (such as sugary food items and white potatoes). Here you can find some complex carbohydrate items that help in regulating your blood sugar level.
- Sweet potatoes
- Beans
- Legumes
- Non-starchy veggies and
- Whole grains.
However, low-GI meals help maintain a healthy weight, reduce the risk of heart disease, high blood pressure, and Type 2 diabetes, and increase fertility.
Avoid some bad carbs in your food menu, such as baked cookies, white bread, cakes, and white rice.
The Role of Protein in Boosting Fertility
When attempting to conceive, vegetable protein is more advantageous than animal protein since it increases fertility and promotes general health for a healthy pregnancy.
Sources of vegetable protein include:
- Pulses, such as lentils, beans, and peas
- Soya Products (soya chunks, tofu, and soya milk)
- Seeds (chia, pumpkin)
- Plant proteins like beans, nuts, and seeds boost fertility and reduce ovulation issues.
Sources of animal protein include:
- Fish, meat, and eggs
- Indian salmon, tuna, and sardines are examples of coldwater fish that are good for the developing baby’s brain, lower the chance of preterm birth, and supply omega-3 fatty acids. Steer clear of swordfish and sharks.
- Eggs provide protein, choline, and omega-3 for brain development. Regular intake of two boiled eggs is suggested to add more protein.
Dairy Products
While dairy can help with bone and reproductive health, too much low-fat dairy can raise the chance of ovulatory infertility. When trying to conceive, experts advise minimising dairy consumption and looking into other calcium sources. Probiotic-rich yoghurt is a fantastic supplement to the fertility diet since it increases semen quality and fertility.
Whole Foods for Reproductive Health
Fertility-promoting nutrients are provided by a whole food diet high in grains, vegetables, and fewer processed meats. Multivitamins, such as 40 mg of iron and 300 mcg of folic acid, can help in a quicker pregnancy.
Conclusion
You have to take more care about your food consumption to achieve your parenthood. Increase your reproductive health by taking fertility-boosting foods. Completely avoid foods that create adverse effects on your pregnancy journey. Consult your healthcare provider before following diets to support your pregnancy.