Drinking, no raw seafood and no soft cheeses are some of the big no-nos when you are expecting, but how good are women at eating healthy foods before they become pregnant? More than 7500 women were asked to fill out questionnaires about their dietary habits during the three months around conception and the results showed that their dietary quality is often not what is recommended. About 34% of the women consumed empty calories from sugar-sweetened beverages, pasta, and grain deserts.
Boosting your diet quality
Research has shown that pre-conception nutrition is an important step in boosting fertility. Iron, folate and vitamin c are three important vitamins and minerals that can help boost your fertility. However, the main sources that many women use to get these vitamins and minerals are juices and whole grain bread. According to experts, women looking to conceive should switch to whole grains, vegetables, peas, beans and seafood that doesn't contain high levels of mercury.
If you are planning to conceive, here are 8 fertility-boosting foods that will open the door for a healthy pregnancy.
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Dairy
Saturated fat is great for conception. According to a study, women who include full-fat lactic based products in their meals experience less ovulation problems. Dairy products like milk and heavy cheese are also rich in other nutrients like vitamins A, vitamin E, vitamin D, vitamin K, and vitamin K2.
How to add dairy to your diet: You can add dairy to your diet by including full-fat cream milk in your regular diet. If you eat yogurt, replace the low-fat yogurt with a full-fat yogurt.
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Tomatoes
It takes two to conceive right? Well, that's were tomatoes come in handy. Research published in Asian Journal of Andrology’s article Lycopene and Male Infertility, shows that a nutrient called lycopene works great in boosting male fertility by improving semen health. This power-packed antioxidant can be found in tomatoes.
How to add tomatoes to your diet: All tomatoes contain lycopene, but you get double the quantity if you cook your tomatoes. There are so many ways to incorporate cooked tomatoes into your diet including soup and sauces.
Citrus fruits
Citrus fruits are great at boosting fertility for both males and females because they contain polyamine putrescine, a compound that helps improve the sperm quality in males and egg’s potential to conceive in females.
How to add citrus fruits to your diet: Fruits are best and most productive when they are fresh. Try adding them to your salad or throwing them in a smoothie.
Beans and legumes
Lentils, legumes and beans are packed with fiber that works well to treat hormonal imbalance. They also contain polyamine spermidine, which helps fertilize the egg. Additionally, if you need protein, they are a much healthier alternative than meat.
How to add beans and legumes to your diet: Beans can easily be incorporated into your diet as a side dish to go along with your main course.
Egg yolks
Eggs contain omega-3 fatty acids, which can help enhance your reproductive health. Aside from eggs, you can get omega-3 fatty acids from seafood (salmon, mackerel, tuna, etc.), nuts and seeds (flaxseed, chia and walnuts) and plant oils (flaxseed oil, soybean oil and canola oil). Eggs also contain calcium, vitamins, folate, and more, which as we mentioned before, are important if you are planning to conceive. Lastly, eggs contain choline, which has the ability to reduce birth complications.
How to add egg yolks to your diet: You can eat your eggs however you like them (boiled, scrambled, poached or fried) as long as they contain the yolks.
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Cinnamon
Cinnamon is great for women dealing with polycystic ovarian syndrome (PCOS). According to a study published in the American Journal of Obstetrics and Gynecology, cinnamon can help regularize the menstrual cycle in women suffering from PCOS, which is a common female infertility issue. Additionally, cinnamon can boost your fertility chances and help your hormonal balance.
How to add cinnamon to your diet: There is no shortage of ways to add cinnamon to your diet. You can add it to your oatmeal or use it in recipes. You can even add it to your tea or coffee.
Sunflower seeds
Roasted and unsalted sunflower seeds are great at increasing semen quality in men. Sunflower seeds are also packed with folate and selenium, which helps female and male fertility. These seeds also contain omega-6 fatty acids and omega-3 fatty acids.
How to add sunflower seeds to your diet: You can add sunflower seeds to your diet through salad dressing or add them to a smoothie or yogurt.
Walnuts
Like sunflower seeds, walnuts are packed with omega-3 and omega-6 fatty acids, which enhances fertility. They also increase semen quality in terms of movement and quantity and decrease sperm abnormalities.
How to add walnuts to your diet: Walnuts are are a great snack that can be enjoyed raw. However, if you prefer them cooked, there are options like walnut oatmeals, walnut cakes, etc.
With the help of the fertility-boosting foods on this list, we hope you will be well on your way to conceiving a healthy child. Just remember to keep up the great work of your healthy diet throughout your pregnancy.
