The food recommended for maximal fertility and a safe pregnancy is the same food recommended for optimal wellness. A nutritious diet provides you with the building blocks that support hormone production and proper functioning of the reproductive system. Likewise, the chemically laden and nutritionally devoid food that poses a threat to general health also has an adverse effect on fertility. Here is an overview of the diet that research published in Obstetrics and Gynecology found to be of value in improving the likelihood of conceiving.
Eat Large Amounts of Vegetables and Fruits
Eating plenty of vegetables and fruits will furnish high quantities of antioxidants that protect your eggs from the harmful effects of free radicals. However, choose the organic variety because conventional vegetables and fruits contain pesticides that can impair fertility.
Include Cold-Water Fish
Fatty fish is an excellent source of omega-3 fatty acids. These important nutrients will enhance your health by aiding in menstrual cycle regulation, decreasing inflammation and promoting the production of hormones. Opt for cold-water varieties, such as Alaskan halibut and salmon, but avoid deep-water fish like swordfish and yellowfin tuna, which are likely to be highly contaminated with mercury.
Choose Dairy Products that Are Raw and Organic
Refrain from eating conventional dairy products, because they have antibiotics and hormones that can increase your estrogen levels. Even raw organic products may contribute to maladies like endometriosis that reduce fertility; therefore, note how they affect your body.
Select the Right Kinds of Grains
The kinds of grains you eat can have either a beneficial or harmful effect. Eating whole grains will give you the fiber required to eliminate excess hormones that can fuel fertility disorders. The following options are healthy: whole grain bread, whole grain pasta, sprouted grain bread and brown rice. Avoid white rice, white bread, semolina pasta, cookies and cakes.
Eat and Drink for Fertility
While eating a healthy diet has immeasurable value, the following practices are particularly advantageous for women desiring to conceive:
- Including eggs in your diet will give you the type of fat necessary for fertility as well as vitamins D and B12. Purchase fresh eggs from your local farmers market, because they are much more nutritious than the eggs sold at supermarkets.
- Nuts and seeds contain zinc, vitamin E and fatty acids, all of which you need for the act of conception. Since some of these dietary constituents are destroyed by heat, eat them raw.
- Eating plant foods that are rich in iron can increase your chances of becoming pregnant. Lentils and garbanzo beans are good sources of this mineral.
- Drink ample amounts of water to increase cervical mucus production, which helps the sperm to reach the egg.
Eliminate Fertility Villains
Studies show several types of food can threaten your dream of having a successful pregnancy. Because some experts associate genetically modified food with the global rise in infertility, look for food that is GMO-free.
A study published in the journal Human Reproduction found eating low-fat dairy food may hinder a woman’s ovulation, so choose dairy products that are as nature intended. Avoid both sugar and artificial sweeteners, as they disturb hormonal balance. Replace some of your protein intake from beef and pork with beans. Research links eating high amounts of animal protein with ovulation disorders.
The fertility diet has multiple benefits. In addition to being the ideal eating plan for conception and pregnancy, it also promotes good overall health. Studies show eating nutritious food reduces the risk of an array of chronic diseases such as cardiovascular disease, cancer and diabetes.
If you are pregnant or trying to conceive, schedule a consultation today with an expert on nutritional healing. You’ll also find it very helpful to download the e-book Healthy Eating Before, During and After Pregnancy.