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Discover the 29 Foods to Diet When You’re Trying to Get Pregnant with Key Nutrients for Fertility.
It is a fact that lifestyle and diet affect fertility, both males and females. Although it is not scientifically proven that there are foods that increase fertility, maintaining good eating habits influences when it comes to conceiving and having a healthy pregnancy. Certain foods are rich in key nutrients for fertility and that will properly prepare you for pregnancy.
Go ahead and incorporate these 29 foods into your diet if you want to get pregnant, but they are also good to always include to have a healthy diet.
Foods rich in fiber, such as chard, support the functioning of the body and help reduce the risk of polycystic ovaries, one of the main causes of female infertility.
Of course, the soluble one is the most beneficial for this purpose and is also present in other vegetables such as lettuce, raw carrots, spinach, broccoli, artichokes, pumpkins, and green beans. And in legumes, such as lentils and chickpeas.
According to a study by the University of Illinois (USA), the Omega-3 fatty acids contained in avocados would increase male fertility, since they improve the health of sperm: they provide various enzymes necessary for their formation and maturation. They also contribute to ovulation, since it improves the quality of the oocytes.
In addition, its high content of healthy fats is well known and there are a thousand and one ways to consume it. There is even talk of “light avocado” and there is a trick to keep it in perfect condition for longer.
It is a great source of selenium, a very useful mineral to improve the fertility of both sexes. It is also an antioxidant (which helps protect the body from outside attacks) and contains vitamin B6, which helps regulate hormones.
Garlic also gives us a large number of vitamins C and B1; minerals such as magnesium, selenium, calcium, phosphorus, potassium, iron; as well as high amounts of calcium, which helps maintain strong bones and makes us feel better and with more energy.
And since it gives a special touch to dishes, it is not lacking in all kinds of stews and salads. You can start with these 10 recipes with black garlic, which you will love.
Red rice, for example, has the particularity of preserving the whole grain. It is not subjected to any refinement, so it is brown rice, with a greater contribution of fiber, minerals, and vitamins than white rice because it keeps its bran and its germ intact.
But brown rice stands out above all for its richness in polyphenols with an antioxidant effect on our body, which makes it a food of great nutritional value and with extra benefits to achieve pregnancy.
There are many ways to prepare brown rice, and it is even used to make sushi. If you want a recipe with extra fiber, we suggest a Kale and mushroom wholemeal risotto.
It is the star food in fitness diets and a great ally to maintain weight when you intend to get pregnant, due to its great protein and fiber content, compared to other cereals.
But its benefits for fertility go further: it has unsaturated fats and is a food rich in potassium, magnesium, calcium, and B vitamins. And it includes vitamin E, selenium, polyphenols, and other compounds with an antioxidant function in our body.
If rich in fiber and vegetable proteins allow their intake to produce satiety and help reduce the need to eat other less healthy foods, according to US scientists.
Perhaps you do not know that with these grains you can make the most healthy and succulent recipes. Not just for breakfast! Here are 27, and they are just an example.
Often included in the bag of nuts, although they are legumes. They are a source of vegetable proteins (approximately 30%) and healthy fats for the body, at the same level as the precious soybean.
In addition, it has carbohydrates and high fiber content as well as various minerals such as potassium, magnesium, phosphorus, flatus, and zinc, an essential mineral that regulates the male and female reproductive systems.
They can be included in numerous recipes, sweet and savory, and consumed in the shell, salty, in cream … For all tastes.
Like most green leaves, they are rich in folic acid. This B group vitamin prevents defects in the baby’s neural tube and is involved in the formation of red blood cells.
It is also considered a great ally against colon cancer.
Take a handful of fresh leaves, alone or in a salad, three times a week. An example: Salad of canons, melons, and crispy chicken.
This vegetable and most green leafy vegetables are very rich in folic acid, a vitamin that helps the body create new cells and is very important for women of childbearing age.
And that, even though brussels sprouts sometimes don’t stir up passions, they are very beneficial for your health if you plan to get pregnant.
When a woman has enough folic acid in her body, before and during pregnancy, it can prevent major birth defects in the baby’s brain and spine. Green leafy vegetables, fruits, peas, and nuts are rich in folic acid.
Taken in its proper measure, it plays an essential role in the mobility of the sperm to reach the egg, thanks to its zinc content (also present in salmon, pumpkin seeds, wheat germ, chickpeas, or ginger).
In addition, it is an aid for the brain and is one of the foods that has always had the greatest fame as an aphrodisiac. Probably because cocoa contains certain elements that could be related to the elevation of serotonin levels, although there is no scientific evidence that this is the case.
As there are so many chocolate recipes, we bring you the most searched on the Internet, so you can lick your fingers.
Both greens and whites have similar properties. They are an important source of vitamins A, C, E, and K and provide folic acid, chromium, but above all, they stand out for being an important source of fiber and their antioxidant power.
Low in calories, they are known for their high purifying power, since they contain glutathione: a powerful detoxifier that helps eliminate harmful substances from the body.
Asparagus is a perfect accompaniment to all kinds of dishes since we can eat them with meat, fish, salad… We can find them raw or canned and prepare them to our liking without any problem. We propose a quick and very tasty recipe with wild asparagus.
Rich in antioxidants, iron, vitamin E, folic acid, and other B vitamins, one serving provides many of the essential nutrients the body needs for a healthy reproductive system.
Folic acid is key to optimizing the production of healthy sperm and eggs, while iron and antioxidants help improve sperm quality.
But they are also a very versatile food to include in our diet: from traditional recipes, such as chickpeas with spinach, to muffins. And another 11 more recipes, so that you learn to value them.
Wild raspberries, blackberries, or blueberries are very rich in antioxidants, which protect cells from free radical damage to DNA and mitochondria.
But they have many more health benefits:
•Strawberries, for example, help fight anemia due to the number of minerals they contain, among which we highlight iron. Their caloric intake is low and their water content is high, so they are good for keeping us hydrated.
•Blueberries and blackberries, are powerful antioxidants, that improve blood circulation and help control blood cholesterol levels.
It is a fruit full of good properties, among which its richness in antioxidants stands out, which help prevent the aging of reproductive cells. It is also a source of potassium and fiber for the body.
But the pomegranate stands out, above all, for its high content of folic acid, to prevent birth defects, and Vitamin C, which strengthens the mother’s immune system.
And, as if that were not enough, its polyphenols could reduce or prevent inflammatory processes and therefore contribute to reducing the risk of metabolic diseases such as diabetes.
We can include it in salads, sauces, sorbets, appetizers, and many other dishes. Here are seven recipes that can serve as an example.
It is one of the most recommended foods to improve sexual and reproductive health since it is rich in vitamins and essential nutrients, such as choline, a substance that increases the body’s ability to absorb folic acid and is responsible for stimulating the development of the sex hormones.
In addition, there are other good reasons to consume them, because they lower cholesterol, help you lose weight, and they are delicious, cheap, and easy to prepare.
Experts advise eating one egg a day.
And so you don’t get bored of eating eggs every day, here are 101 easy, cheap, and delicious recipes.
It is rich in fiber and vitamin C, and therefore it is important to include it in the diet to promote reproductive health. It is also beneficial for the cardiovascular system, strengthens defenses, prevents oxidative damage, and contributes to better intestinal health.
You also have to know that this fruit is more versatile than you think, and you can add it not only to a fruit salad or brochette but also to a smoothie bowl or a traditional milkshake.
Another option is to make a healthy dessert, such as stuffed kiwis or a homemade jam.
They are rich in calcium, an essential mineral for women at any age, but especially when they want to be a mother because it contributes to good bone health and increases fertility. A mineral that milk substitutes do not contain, although they are a good option for cases of allergy or intolerance to lactose.
They also contain vitamin B12, which helps with the formation of red blood cells and the maintenance of the nervous system.
In addition to as a daily drink, you can consume it as an ingredient in many sauces or desserts, such as wrinkled milk cake.
They are the quintessential legumes richest in iron, a mineral that intervenes in the formation of blood and its correct oxygenation.
Its properties are countless, so contrary to popular proverbs, you should not leave them and eat them.
It is important to prevent anemia before pregnancy occurs, so take note of some of the proposed spoon recipes, which will also help you warm up.
It is rich in B vitamins, necessary to produce testosterone and combat impotence. It also has amino acids and minerals that improve the quality of sperm and strengthen the uterus and ovaries. But there is more. Certain aphrodisiac properties are attributed to honey. Even today there is talk of the honeymoon and, according to researchers, it is because it was believed that this food brought romance to marriages.
It is not surprising, therefore, that properties that increase sexual desire have been attributed to it for a long time. Although it is not scientifically proven, by trying when looking for a pregnancy, nothing is lost.
Whenever possible, it is better to opt for raw honey: it is more natural as well as more effective. And since few can resist its sweet taste, here are 30 recipes with honey.
Citrus fruits, such as oranges and lemons, are fruits rich in antioxidants and Vitamin C. Many fertility problems are due to a lack of oxygen in the cells, which damages the eggs and sperm. Hence the importance of improving oxygenation through food.
You can consume fresh and whole fruit as a dessert or between meals and in juice, but there are also many diverse alternatives to adding these seasonal foods to the usual diet. Some examples: hake, shrimp or tangerine ceviche, lemon granita, or purple orange, olive, and onion salad.
They contain selenium, a mineral that protects mature eggs from damage caused by free radicals and also helps stimulate the immune system.
According to a study from the University of UCLA (USA) and published in ‘Biology of Reproduction’, omega-3 fatty acids, present in walnuts, improve sperm quality in terms of concentration, vitality, movement, and shape.
The ways of consuming them are also very appetizing. Open your mouth with these succulent recipes.
It is a source of zinc, an essential mineral for fertility as it promotes proper cell division, but it is also a necessary ingredient to maintain testosterone levels and sperm production in men.
This shellfish increases testosterone (like the clam) and is rich in Vitamin D, a nutrient that has always been associated with osteoporosis.
Now, a recent study on the causes of spontaneous abortion has revealed that a low level of Vitamin D on the day of fertilization hinders pregnancy.
Hence the importance of taking them before trying to have a baby, through food. You will drool with pleasure with this pork loin in oyster sauce, a very light recipe.
Despite being a very popular food, its properties are undervalued, perhaps due to its higher proportion of carbohydrates and starch compared to other fruits.
It stands out for its high content of potassium, B vitamins, magnesium, vitamin A and carotenoids, which makes it an ally for the nervous and muscular systems. It also has antioxidant activity, which gives it an important role in the aging process and sexual activity.
In addition to delaying menopause, it fights endometriosis and adenomyosis, important causes of infertility.
It is a source of protein of excellent quality. It provides niacin, thiamine, ascorbic acid, and minerals such as potassium, magnesium, iron, calcium, phosphorus, and iodine. Niacin (vitamin B3), is a nutrient that plays an important role in the synthesis of sex hormones.
Of course, it is better if it is free-range chicken, not industrial, since the latter can include toxins that can be harmful.
And the good thing is that it can be prepared in so many different ways, that you will never get tired of eating it: baked, stewed, grilled, battered…
This rich food is a source of calcium, a mineral that not only keeps bones and teeth strong but also helps keep muscles, nervous and circulatory systems in perfect condition. If your body doesn’t get enough calcium from your diet, it will pull it from your bones, which can weaken them.
Although there is a variety of cheeses and some have more calcium and others less, on average cheeses provide 800 mg of calcium per 100 grams, and course, we can use them in different dishes, from sauces to gratins, pasta, fillings, bread, and much more. plus.
And a cheese board is a perfect solution for any table.
White cheeses are recommended in diets, but it has been discovered that fatty cheeses are also allies of fertility and health.
These seeds contain abundant vitamins B and E, important for optimal reproductive health, as they promote hormonal balance and the production of healthy eggs and sperm.
But its benefits for our health go further: according to a study published in the ‘Journal of Food Lipids’, quinoa reduces the negative effects of oxidative stress and inflammation in our body.
In addition, it has saponins, which have an anticancer action in our body.
And if you think that it does not fit on the appetizing menus, you are very wrong. These recipes will convince you that they can be very tasty.
Salmon, tuna, and sardines are the best source of Omega-3 and Omega-6 fatty acids, essential for hormonal balance, the immune system, and the health of the ovaries, eggs, and sperm.
And best of all, you can prepare very different dishes with this very healthy fish. Try to take it marinated, you’ll love it!
This oily fish has more fat than white fish, among which the presence of omega 3 stands out, which reduces not only oxidative stress but also cortisol levels (stress hormone). This is indicated by research on fish oil.
But the benefits of sardines to facilitate pregnancy go further since they are one of the non-dairy foods richest in calcium and Vitamin D, which is very important for conceiving.
You can eat them grilled or baked, or in the most succulent recipes, such as rolls with vegetables. There are many more possibilities to enjoy fish.
Along with flax and hemp, they are a source of omega-3 fats, which are very necessary for the optimal maturation of the egg and, later, for the development of the baby’s brain and retina.
Consume their ground to take advantage of them well. Add two tablespoons to any dish and take a look at its complete properties.
And best of all, you can add it to your regular diet. And if not, check out these 15 recipes with chia seeds.
Our bodies naturally make some antioxidants, but others must be extracted from foods like tomatoes. Rich in lycopene, one of the most powerful natural antioxidants, it has benefits when it comes to eliminating oxidative stress from the body, improving the intestinal mucosa and metabolic function in general.