Whether you’re trying to get pregnant or you’re counting down the days until delivery, the foods you eat will no doubt contribute to your odds of success. Maintaining a healthy diet is important at every point in a woman’s life but especially important when trying to conceive a baby.
If you and your partner are curious about what your diet should consist of, here are 10 foods to eat that can improve fertility and boost your general health:
Beans And Lentils
Everyone knows that beans and lentils are high in fiber, but they’re also high in protein, which can highly improve ovulation. Studies show that women who receive their protein from plant-based sources, rather than animal products will have more success in tracking their monthly cycles. Plus, both legumes are an excellent source of folic acid, a vital component that aids with conception and helps develop healthy embryos.
Roasted, unsalted sunflower seed kernels are rich in vitamin E, an essential nutrient is shown to boost sperm count and sperm motility in some people. Also, sunflower seeds are jam-packed with folate and selenium, which are important for both male and female fertility. Sunflower seeds are also a good source of omega-6 fatty acids and contain small amounts of omega-3 fatty acids.
Antioxidant-rich foods offer a whole different set of benefits for those struggling with infertility, and berries are among the most nutritious and delicious foods you can eat! Raspberries, blueberries, and strawberries all contain natural antioxidants and anti-inflammatory phytonutrients, two components that greatly improve fertility for both sexes. They’re also high in vitamin C and folic acid, which provides healthy fetal growth after conception.
Citrus fruits like oranges and grapefruits some of the best sources for vitamin C. Grapefruits and oranges contain the polyamine putrescine, which some animal research has associated with the potential to improve egg and semen health.
Although they may be high in calories, avocados offer ample doses of vitamin K and potassium. Vitamin K assists your body with processing nutrients from other foods and supplements, whereas potassium helps regulate blood pressure. Something else to consider is that avocados are comprised of monounsaturated fats (healthy fats) that offer tons of dietary fiber and folic acid, which are crucial during the early stages of pregnancy.
Liver, particularly cow’s liver, is one of the most nutrient-dense foods on the planet. It’s loaded with fat-soluble vitamins, including vitamin A which is difficult to obtain elsewhere in the diet Besides being the ultimate source of natural vitamin A, liver is loaded with highly absorbable iron, which helps prevent miscarriage and maternal anemia, and vitamin B12, which is required for the proper formation of red blood cells and DNA. Liver is also a rich source of choline, omega-3 fatty acids, and folate.
Most people ditch the yolk to cut back on calories, but eating it can fuel your body with vitamin B and essential omega-3. Folic acid is actually a B-complex vitamin that helps create red blood cells during pregnancy, which provides the ultimate conditions for an embryo to take hold. The omega-3s will also increase embryo health and assist in maintaining its development after conception.
Tomatoes are high in the nutrient lycopene, a powerful antioxidant, which can help augment your fertility. Lycopene has been extensively studied for its potential role in improving male fertility. Lycopene supplementation has even been researched as a possible treatment for male infertility. One study found that supplementation of 4mg to 8mg of lycopene per day for 8 to 12 months led to improved semen health and increased pregnancy rates.