You probably know all the rules about diet during pregnancy, but what about the period when you’re trying to conceive? While certain foods may increase your ability to get pregnant, others might only cause you harm. It doesn’t matter whether you are just beginning to plan a pregnancy or you’ve been trying to get pregnant for a while – you need a proper diet.
revealed that eating certain foods and avoiding others is something we can all do to improve the ovulatory function. You can’t control your age and genetics, but you can control what you eat. Here is everything you need to know about creating a diet that boost fertility!
It’s essential to avoid all trans fats and choose healthy unsaturated ones like olive oil. You will find trans fats primarily in foods like commercial snack foods, baked goods like cookies, but also french fries and animal products.
These increase insulin resistance and insulin is responsible for transporting glucose through the bloodstream to the cells. Resistance to insulin means that it’s harder to move glucose into the cells – and all the while, the pancreas keeps pumping out more insulin. The result is more insulin in your blood system that can cause metabolic disturbances which in turn might affect your ovulation.
Incorporate more protein in your diet from plant sources rather than red meat. Choose foods like beans, and chickpeas. Plant protein coming from sources like fermented Natto or Tempeh comes together with healthy fats. You can also be sure that it’s low in calories and helpful for weight loss as well.
Leafy greens are high in folate, a B vitamin that research shows may improve ovulation. And while you’re making that delicious salad, be sure to share it with your guy. Men that assume high doses of folate have been shown to produce healthier sperm, potentially reducing the chances of genetic problems or miscarriage. A study from the University of California Berkeley’s Public School of Health surveyed 97 nonsmoking men who had no prior history of fertility problems – it found out that men who had the highest intake of this vitamin had nearly 20% reduction in the number of abnormal sperm.
That’s right; ice cream may help you conceive. The Nurses Health Study revealed that one or two daily servings of organic grass fed whole milk or milk products like ice cream might have a positive effect on fertility.
It may come as a surprise, but skim and low-fat milk can do the opposite. Researchers suspect that removing the fat from milk may change its balance of sex hormones which in turn hinders ovulation.
It pays to choose more complex carbs and limit the simple carbs that come in processed meals. Our bodies digest carbs coming from products like cakes, white bread, cookies, or white rice quickly and turn them into glucose, resulting in a sugar rush.
To drive that down, the pancreas releases insulin into the bloodstream which can lead to imbalances that affect fertility. On the other hand, complex carbs that contain fiber are digested slowly and in general lead to a more gradual effect on the rise of blood sugar and insulin – and research studies reveal that high insulin levels inhibit ovulation.
Multivitamins should become part of your diet if you’re planning to conceive. Make sure that your multivitamin contains at least 400 µg of folic acid. A study from Harvard revealed that women who took multivitamins carrying that amount of folic acid were 40% less likely to experience literary infertility over the period of eight years.
Make sure to control your intake of vitamin A and never take more than the suggested daily dosage. Getting too much of vitamin A that is not in the form of beta-carotene can cause congenital disabilities.
Do you drink coffee or tea? Make sure to do it in moderation if you’re trying to conceive. You should avoid sodas and sugary drinks altogether. Alcohol is permitted in moderation as well – one drink per day should have little effect on ovulation.
Use the tips above to boost your fertility and overall health that is essential for a healthy pregnancy.
About the author: David Beeshaw is a health blogger and a fitness enthusiast who often shares his tips and strategies with all those interested in leading a healthy lifestyle. Currently, David is supporting raTrust – a non-profit which aims to help all those at risk of sexually transmitted diseases or HIV. You may follow David at @DavidBeeshaw.