Getting pregnant is an exciting time, but it is also important to ensure that you are eating a healthy and balanced diet to support your fertility and increase your chances of conceiving. In this article, we will explore what should be eaten to get pregnant, including the key nutrients to focus on and the best sources of these nutrients.
What To Eat When Pregnant
Folate
Folate is an important nutrient for women who are trying to conceive, as it can help prevent birth defects and support healthy fetal development. Good sources of folate include leafy green vegetables, citrus fruits, beans, lentils, and fortified cereals. It is recommended that women who are trying to conceive consume 400-800 micrograms of folate per day.
Iron
Iron is important for fertility, as it is needed for the production of healthy eggs. Good sources of iron include red meat, poultry, fish, beans, lentils, tofu, and fortified cereals. It is recommended that women who are trying to conceive consume 18 milligrams of iron per day.
Calcium
Calcium is important for fertility, as it plays a role in the development of healthy eggs and the implantation of the embryo. Good sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as fortified cereals, tofu, and leafy green vegetables. It is recommended that women who are trying to conceive consume 1,000 milligrams of calcium per day.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for fertility, as they can help regulate hormones and support healthy ovulation. Good sources of omega-3 fatty acids include fatty fish, such as salmon and tuna, flaxseed, chia seeds, and walnuts. It is recommended that women who are trying to conceive consume 200-300 milligrams of omega-3 fatty acids per day.
Protein
Protein is important for fertility, as it is needed for the production of healthy eggs and the development of the embryo. Good sources of protein include lean meats, poultry, fish, eggs, beans, lentils, and tofu. It is recommended that women who are trying to conceive consume 46 grams of protein per day.
Zinc
Zinc is important for fertility, as it is needed for the production of healthy eggs and sperm. Good sources of zinc include oysters, beef, pork, chicken, beans, and fortified cereals. It is recommended that women who are trying to conceive consume 8-11 milligrams of zinc per day.
Vitamin D
Vitamin D is important for fertility, as it can help regulate hormones and support healthy ovulation. Good sources of vitamin D include fatty fish, such as salmon and tuna, fortified milk and orange juice, and exposure to sunlight. It is recommended that women who are trying to conceive consume 600-800 international units (IU) of vitamin D per day.
Foods That Can Help Support Fertility
Fruits and vegetables: Fruits and vegetables are rich in antioxidants, vitamins, and minerals that can help support reproductive health. Aim to include a variety of colorful fruits and vegetables in your diet.
Whole grains: Whole grains such as brown rice, quinoa, and whole-wheat bread are rich in fiber and can help regulate hormones and support reproductive health.
Lean protein: Protein is important for building and repairing tissues, including reproductive tissues. Choose lean protein sources such as chicken, fish, tofu, and beans.
Healthy fats: Healthy fats such as those found in nuts, seeds, avocados, and fatty fish can help regulate hormones and support reproductive health.
Dairy products: Dairy products such as milk, cheese, and yogurt are rich in calcium, which is important for reproductive health. Choose low-fat or fat-free options to reduce saturated fat intake.
Iron-rich foods: Iron is important for blood production and can help prevent anemia, which can affect fertility. Include iron-rich foods such as lean red meat, spinach, and beans in your diet.
Lifestyle Changes To Increase Fertility
In addition to eating a healthy diet, making certain lifestyle changes can help increase fertility. These include maintaining a healthy weight, quitting smoking, reducing alcohol and caffeine intake, and managing stress.
Foods To Avoid When Trying To Get Pregnant
Certain foods should be avoided when trying to get pregnant, as they can affect fertility or harm the developing fetus. These include alcohol, caffeine, high-mercury fish, raw or undercooked meat and eggs, and unpasteurized dairy products. Consult with a doctor or nutritionist to determine the best diet for your individual needs.
Conclusion
Eating a healthy and balanced diet is important for women who are trying to conceive, as it can support fertility and increase the chances of conceiving. By focusing on nutrient-rich foods, such as folate-rich foods, iron-rich foods, calcium-rich foods, omega-3 fatty acid-rich foods, protein-rich foods, zinc-rich foods, and vitamin D-rich foods, women can help support their fertility and prepare their bodies for pregnancy. Be sure to also consult with your healthcare provider if you have any questions or concerns about your diet while trying to conceive.
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