Fertility Diet For Women Improving Chances Of Conception Through Nutrition.If you are trying to conceive, a diet rich in nutrients can improve your chances. Fertility experts recommend increasing omega-3 fatty acids, whole grains, fish and soy while reducing red meat and trans fats.
Foods rich in antioxidants and folate also help prevent ovulatory dysfunction. They should make up about half of your plate each meal, including fruits and vegetables, whole grains and protein sources.
Protein
Protein is vital to the body for creating and repairing tissues, producing hormones, enzymes, and blood cells. It also plays a role in ovulatory function.
Plant-based proteins, such as beans, nuts, and seeds, are the ideal way to boost your intake of this nutrient. They are rich in protein, fiber, complex carbohydrates, and folic acid—all important for fertility.
In addition, they are a good source of essential omega-3 fatty acids, which can also improve fertility. They are also high in vitamin E, which is an antioxidant that decreases oxidative stress and helps with ovulation.
While it’s not a good idea to overdo it on proteins, women should aim to eat 10 to 35 percent of their total daily calories from protein sources. This includes a piece of meat the size of a deck of cards or an equivalent amount of plant-based protein at lunch and dinner.
Iron
A diet high in vegetables, fruits, whole grains and beans, a good source of protein, healthy fats and full-fat dairy may improve fertility. Women with ovulation-related infertility are especially encouraged to consume these foods.
The Nurses’ Health Study found that a diet high in these nutrients was linked to lower rates of anovulatory infertility and other fertility problems. Other important nutrients include fiber, folic acid (vitamin B9) and monounsaturated fats.
Foods that contain complex carbohydrates and are a good source of fiber help stabilize blood sugar levels to prevent hormonal fluctuations that can cause infertility. They also offer key vitamins and minerals, including phosphorus, magnesium and vitamin D. In addition, full-fat dairy helps support ovulation and provides the fat-soluble vitamins A, E and K. It also contains calcium, which is essential for a healthy baby. It’s best to eat dairy in moderation. Other healthy fats, like fatty fish and avocados, are also recommended. These fatty acids are known to promote egg quality and lower inflammation, both of which help improve ovulation.
Vegetables
Eating the right foods will not only help you conceive but will also reduce your risk of preeclampsia and other pregnancy related maladies. A healthy, balanced diet consisting of whole grains, fruits and vegetables, lean proteins, nuts, seeds and low-fat dairy will not only increase your energy levels but also boost your fertility.
The most important dietary component to optimizing your fertility is vitamin D. A deficiency in this nutrient has been linked to an increased risk of infertility. Getting a daily dose of the good stuff can be accomplished through fortified milk, fortified cereals, cod liver oil or a fatty fish like salmon.
Other nutrients and food items worth mentioning include a well-rounded glass of wine or two, the proper use of alcohol and a well-rounded calorie budget to achieve your desired weight. The best way to determine what will work for you is to talk to your doctor. He or she will recommend the best course of action for your individual needs and preferences.
Dry Fruits
Dry fruits are one of the best fertility foods that women can incorporate in their diets. They are high in vitamins, minerals and antioxidants that can help in improving fertility.
These fruits are also very low in calories, so they can be included as a breakfast snack or even as a dessert. However, it is important to consume them without any additives as they are often laden with sugar and other ingredients that can cause harm to your health.
In addition, they are a great source of protein and dietary fiber. These nutrients control the absorption of simple sugars from the other foods you consume throughout the day.
Lentils are another excellent option for a fertility diet because they are rich in folic acid, which improves ovulation in women and makes the sperm healthier in men. It also reduces fatigue and helps maintain a healthy weight.