Most people know that eating nutritious foods during pregnancy is essential for growing a healthy baby. What about before that? Did you know that certain wholesome foods can increase fertility and help you become pregnant?
Dairy, Leafy Greens, Nuts, and Seeds
Dairy is one of the most important categories of food for fertility because it has a high content of calcium, folate, and fat-soluble vitamins A, D, E, and K. Calcium is essential for a healthy pregnancy. Folate is crucial to promote your baby’s healthy development. To get the most significant benefit from dairy, consume grass-fed dairy products with no added sweeteners or flavorings.
If you follow a vegan or dairy-free diet, you can boost your mineral intake with a diet high in dark leafy green vegetables and pre-soaked nuts and seeds.
Iron-Rich Beans and Liver
Iron deficiency has been linked with fertility issues, so you should consume iron-rich foods to improve your fertility. Some of the best dietary sources of iron are white beans, lentils, dark chocolate, liver, spinach, and tofu. So whether you’re a vegetarian or meat-lover, there are plenty of options for boosting your iron.
Folate and Folic Acid
As we mentioned, folate is one of the most essential nutrients for promoting your child’s healthy development. The best dietary sources of folate are beef liver and spinach, as well as broccoli, lentils, avocado, banana, whole eggs, and dairy.
Many cereal products, such as bread and pasta, are fortified with folic acid. When selecting grains and cereal products, choose whole grain options to increase your fiber intake, check whether the product is fortified, and read through the ingredient list to see its mineral and vitamin content.
Omega-3 Fatty Acids
Salmon, sardines, and herring are excellent foods to boost fertility because they are rich sources of omega-3 fatty acids. Omega-3 fatty acids are important for regulating reproductive hormones and supporting ovulation. These types of fish, as well as walnuts, flaxseeds, and enriched eggs, can even help with elevated stress levels. Consult your medical provider about eating sushi or raw fish while you are pregnant or trying to conceive.
As you can see, there is a wide range of foods that help increase fertility. You can find options to suit every kind of diet and support your health. Explore your local farmer’s market for organic fruits and vegetables and enjoy some tasty, nutritious meals! As we always recommend, talk to your doctor for more information if you’re interested in changing your diet.