Diet for fertility. What foods to eat to get pregnant? Is it worth including supplements such as folic acid in your diet?.
Of course, the most important thing is to eat a healthy, balanced diet to get all the nutrients you need.
Also remember a few rules:
- Eat folate-rich foods and supplement with folate
Folic acid is especially important before you become pregnant and also during the first 12 weeks of pregnancy. The addition of this ingredient to the diet reduces the risk of having a baby with a neural tube defect. I also recommend eating the folate-rich foods found in foods such as leafy green vegetables, whole grains, nuts, peas, oranges, and blueberries
- Supplement with vitamin D.
Vitamin D helps your body absorb calcium from your diet, which is extremely important
for your and your fetus’ health. Most vitamin D is obtained from skin synthesis, which occurs under the influence of sunlight. Low blood levels of vitamin D are common, especially in winter and early spring. To the sources of vitvitamin. D includes oily sea fish, eggs, butter and mushrooms, and fortified products. Since vitamin D is only found in a small number of foods, everyone, including pregnant and breastfeeding women, should consider taking a daily supplement.
- Caution with vitamin A.
Women trying for a baby should also be aware that consuming large amounts of vitamin A can harm the unborn baby. Therefore, do not take multivitamin and vitamin A supplements. It is best to ask your GP about whether and what supplements to use.
- Eat fish, but choose species carefully
In addition to being an excellent source of vitamin D, fish are rich in long-chain omega-3 fatty acids . This type of fat is essential for the development of a baby’s brain and eyes. So try to eat at least one serving of fatty fish per week. However, since the contaminants that may be present in some oily fish can be harmful if eaten in large amounts, limit yourself to no more than two servings of oily fish per week (one serving is 140g).
If you are trying to conceive or are pregnant, you should also avoid eating species such as shark, swordfish and marlin. You shouldn’t eat more than four medium-sized cans of tuna or two fresh tuna steaks a week. This is because it may contain mercury.
- Take care of the iron
Red meat, poultry and fish are good sources of iron. Certain plant-based foods, such as beans, dark green leafy vegetables, nuts, and whole grains also contain significant amounts of it. It is worth knowing that iron from plant sources is much less absorbed than from animal sources. Vitamin C can help to improve its absorption.
- Avoid alcohol
- Limit your caffeine intake
- Advice for a future dad
Men too should consider changing their diet and lifestyle when trying for a baby. Diet can affect fertility, and following a healthy, varied diet and reducing alcohol consumption can improve sperm quality and increase your chances of conception. Obese men are more likely to have a low sperm count and therefore lower fertility.
Take care of:
selenium – it is needed for the production of healthy semen, its good sources are Brazil nuts, fish, meat and eggs;
Zinc – Low levels of zinc have also been linked to decreased testosterone levels, with sources being meat, shellfish, nuts and whole grains.