In as much as you are planning to conceive, your diet has a significant impact when preparing the body for conception. A balanced diet plays a crucial role in improving fertility thus enhancing the likelihood of conception.
Let’s take a closer look at the fertility nutrients, foods to eat, foods to avoid, and sample fertility diet meal plans.
Key Nutrients for Fertility
Following are some of the key nutrients that you must intake during pregnancy.
Folic Acid
Folic acid is needed for the synthesis of DNA and repairing of damaged DNA which is required for the initial cell differentiation, growth and development of fetal organs. They assist in reducing the cases of neural tube defects and improve the reproductive health of the individuals. It is recommended to take at least 400-800 micrograms of folic acid a day beginning at least one month prior to conception.
Foods rich in folic acid include spinach, kale, oranges, beans, lentils, fortified cereal foods, and whole grain foods.
Iron
Iron is just essential in the production of hemoglobin which is important for the transportation of oxygen in the blood. There should be enough iron in a woman’s system to help her get pregnant, as well as supply enough blood during pregnancy. The recommended daily dose of iron consumption according to the requirements of the female body is about 27 milligrams.
Foods rich in iron includes beef, chicken, fish, beans, lentils, tofu, spinach and iron-fortified cereals.
Omega-3 Fatty Acids
Omega-3 fatty acids are good for hormones, that cut down inflammation and could help in reproductive health. It also has a part to play in fetal brain development throughout pregnancy.
Foods rich in omega-3 fatty acids include Omega-3 fatty acids-rich foods such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, walnuts and algae supplements.
Vitamin D
Vitamin D also assists in proper women’s cycle and lets the body process calcium and support their bones. It has been also associated with enhanced fecundity and a lower likelihood of pregnancy-related complications.
To get the desired amount of vitamin D, one can consume fatty fish, egg yolks, dairy products enriched with vitamin D, and go for a sunshine bath.
Zinc
Zinc is necessary for the proper functioning of the female reproductive cycle and the creation of eggs, and it is helpful in controlling male sperm production and their mobility.
Foods rich in zinc include meat products, shellfish, dairy products and products made from animal meats, beans, nuts and seeds.
Foods to Include
Some of the foods to include in the meal plan are and some of the foods to avoid include.
Leafy Greens and Vegetables
Being rich in vitamins, minerals and antioxidants, vegetables also have a favourable impact on overall health as well as the reproductive system. Take many-coloured vegetables in your eating plan.
Whole Grains
Complex carbohydrates like quinoa, brown rice, and oat have many nutrients and fibre required for good health and balancing blood sugar levels.
Lean Proteins
Chicken, turkey, fish, beans and legumes should also be incorporated into the body’s muscles and other amino acids required by the body.
Dairy Products
Most of the dairy foods contain calcium and vitamin D that support skeletal and reproductive systems. Select skim / low fat / full fat depending on one’s kind of diet.
Fruits
Fruits are good sources of vitamins and antioxidants besides being rich sources of fibre. Such fruits as berries, citrus fruits, and apples are perfect owing to their health implications.
Foods to Avoid
Now that you are aware of what to eat, here are a few foods to avoid during pregnancy.
Trans Fats
Fats that are trans which are common in processed foods and foods that are deep fried also have adverse effects on fertility. Do not consume foods like fast foods, processed snacks, and margarine.
High-Mercury Fish
Mercury in fish is dangerous for the development of the fetus; do not eat sharks, swordfish, king mackerel, and tilefish.
Excessive Caffeine
The effects of too much coffee/CMA on fertility and pregnancy are as follows: The maximum amount of caffeine one should take in a day should be 200mg which is roughly equal to one cup of the standard serving size of coffee, 12 oz.
Alcohol
Liquor negatively affects conception and has consequences in embryonic development or while the fetus is still developing. Ladies should not take alcohol in any form during conception and should ensure that their partners do not take alcohol as well.
Sugary and Processed Foods
As seen with the types of foods, those with added sugars and one sort of refined carbohydrate can cause excessive weight and hormonal issues. Replace them with whole, unprocessed item types if you wish to have a healthier diet.
Sample Meal Plan
Following is an example of a meal plan that pregnant women should eat for a healthy life.
Breakfast
Greek yoghurt with fresh berries, honey, and a sprinkle of chia seeds
Whole-grain toast with avocado and a poached egg
Snack
A handful of almonds and an apple
Carrot sticks and hummus
Lunch
Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a lemon vinaigrette
Quinoa and roasted vegetable side
Dinner
Baked salmon with a side of steamed broccoli and brown rice
Mixed green salad with olive oil and vinegar dressing
Dessert
A small bowl of mixed berries
Eating a balanced and nutrient-rich diet is crucial when trying to conceive. Focus on key nutrients like folic acid, iron, omega-3 fatty acids, vitamin D, and zinc to support fertility and overall reproductive health. Include a variety of fruits, vegetables, whole grains, lean proteins, and dairy in your diet while avoiding trans fats, high-mercury fish, excessive caffeine, alcohol, and sugary foods. By following these guidelines and incorporating sample meal plans, you can create a healthy environment for conception and support your journey to parenthood.
