The moment the world finds out you're pregnant you're inundated with incessant advice about what you should or shouldn't be eating. We all know the “usual” things to do when trying to conceive — test for ovulation, “baby dance” on your fertile days, checking your temperature etc. But when you're trying to conceive, there are some lifestyle changes that could help and your chances can also improve by eating certain foods? We've also included recipes for some inspiration.
What should you eat to prepare your body for pregnancy?
Plant-based Protein
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Couples who are trying to get pregnant should switch to a high protein diet. But, plant-based protein is the fertility booster and not animal protein. Studies have shown that when protein intake was upped, the egg quality improved and the chances of conceiving doubled. But that doesn't mean other proteins like lean chicken, oily fish and eggs are bad for you. You need those too.
You should be eating more of: Beans like Chickpeas, Rajma, Kala Chana, All Types Of Dal, Tofu, Quinoa, Brown Rice, Seeds like Flaxseed, Sunflower, Chia and Pumpkin, Nuts like Almond, Walnuts, Cashew And Pistachios.
Whole Milk Products
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Consumption of whole milk products is essential for your reproductive health before and during pregnancy. As per the Nurses’ Health Study, women were less likely to have fertility issues if they consumed at least one serving of whole milk or dairy foods made from whole milk, each day. The researchers felt that removing fat from milk might change the balance of sex hormones, which could hinder ovulation.
You should be eating more of: Yoghurt, Paneer, Cheese, Ghee, Ice Cream ( yes, you read that right – but that doesn't mean you get to finish the tub). You should avoid soft cheese like feta, Brie and Camembert since these could be made with unpasteurized dairy. Hard cheese like mozzarella, cheddar, parmesan is fine to consume.
Colourful Vegetables & Fruits
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We all know that eating fruits and vegetables is good for our health. But while choosing fruits and vegetables, filling your plate up with different colours helps – the more intense the colour the more nutrient-rich it is. Fruits and veggies of all colours contain phytonutrients and plant compounds that work together to protect your health. They also contain antioxidants that keep you healthy and will increase your ability to get pregnant.
You should be eating more of: Pumpkin, Tomatoes, Pomegranate, Bell Peppers, Citrus Fruits, Broccoli, Watermelon, Grapefruit, Avocado, Figs, Banana and all kinds of Berries.
Folate-Rich Food
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Folic acid is extremely important for you and your unborn child. So if you are trying to have a baby, load up on food which is folic-acid rich. Green leafy vegetables are not only rich in antioxidants but are also powerhouses of iron. If you are anaemic then that lowers your chances of conceiving since you would probably experience irregular periods. By making sure you're eating an iron-rich diet, you would be improving your chances and your overall health.
These leafy greens are also an excellent source of folic acid which is essential to prevent neural tube defects like spina bifida defects in your unborn child. Also, share these folate-rich with your partner to improve his sperm quality and count.
You should be eating more of: Spinach, Arugula, Broccoli, Dried Beans, Peas, Nuts, Bhindi, Dals, Avocado, Asparagus, Collards
Complex Carbs
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Complex carbs take longer than refined ones to digest which helps to keep blood sugar (and insulin levels) stable. What does that have to do with getting pregnant? Refined carbs can cause insulin levels to spike and disrupt your menstrual cycle.
So if you think you need to lose weight in order to conceive and should avoid carbs, you don't. You need to discriminate a little with regard to the kind of carbs you're consuming. All carbohydrates are not created equal, and when it comes to boosting fertility, healthy carbs are an important nutrient that is required for optimal health.
You should be eating more of: Whole Wheat Pasta, Brown Rice, Whole Wheat Bread, Beans, Potatoes, Corn, Barley, Bajra, Jowar, Dalia, Sabudana, Dals, Whole Fruits (don't peel the skin) like Chikoo, Apple, Guava.
Vitamin D or the Sunshine Vitamin
Sunlight increases fertility in both males and females by increasing levels of Vitamin D. Vitamin D increases progesterone and estrogen, helps release hormones that regulate the menstrual cycle and making you fertile. Vitamin D is also good to increase sperm count.
You should be eating more of: Salmon, Tuna And Mackerel, Mushrooms, Vitamin D Fortified Milk And Breakfast Cereals
Citrus Fruits
Citrus fruits are an excellent source of Vitamin C. This is an important nutrient that helps in maintaining and improving your reproductive health. Vitamin C is essential for sperm health and motility. To get your daily dose of vitamin C, you may eat whole fruits or enjoy a glass of juice extracted from citrus fruits.
You should be eating more of: Oranges, Tangerines, Limes, Kiwi, Grapefruit, Amla (Indian Gooseberry)
What You Should Avoid:
- Smoking – This affects the quality of eggs and sperm pretty bad.
- Caffeine – It can interfere with your ability to absorb iron. ( A cup or two is fine though)
- Alcohol – It can trigger irregular periods, lack of ovulation, abnormal estrogen and progesterone levels. This affects your partner's sperm quality as well.
- Neglecting Your Teeth – Oral hygiene has been known to affect a man's fertility and gum disease could lead to premature delivery. Fix it now.
- Being A Couch Potato – Moderate exercising is extremely important to stay healthy.
- BPA bottles to drink from – High BPA exposure could affect sperm count and viable eggs. Move over to metal or glass bottles.
- High Mercury Fish – Mercury is bad for you and your unborn child. Mercury stays in your blood for up to a year. So avoid king mackerel, swordfish and turn to oysters, salmon, shrimp if you're a seafood lover.
- Soy: It contains estrogen-mimicking properties that can disrupt your hormonal balance.
- Stress – Stress is never good for your health, especially if you're trying to conceive. Practice yoga to help you de-stress.
We've listed a few simple recipes you may want to cook up.
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