Did you know that some foods can help those who want to get pregnant? This is called the “fertility diet,” which was first described by researchers at Harvard Medical School. These foods can benefit the female and male reproductive systems, which can help with conception. What makes these foods important is their richness in vitamins. In the article from the research, it is highlighted that foods commonly known as fertility foods, such as oysters, ginseng, seaweed, or yam, cannot be recognized as the most important foods for getting pregnant, since the truly beneficial foods for fertility are actually part of a broader group.
Vitamins and Minerals That Help With Fertility
Scientists evaluated which substances are most important for the bodies of men and women when it comes to fertility and identified the foods rich in those vitamins and minerals. See which foods and their important substances in the following table:
| Vitamin or Mineral | Foods |
|---|---|
| Folic Acid | Broccoli, spinach, citrus fruits, dark green leafy vegetables |
| Iron | Beans, dark green leafy vegetables, and cereals |
| Vitamin A | Dark green leafy vegetables like collard greens, low-fat dairy in moderation, and eggs |
| Vitamin B | Dark green leafy vegetables, eggs, cereals, milk, and preferably low-fat cheese |
| Vitamin B6 | Lean meats, eggs, and legumes (chickpeas, peas, beans, lentils) |
| Vitamin B12 | Lean meats, eggs, and dairy products |
| Vitamin C | Citrus fruits and dark green leafy vegetables |
| Vitamin E | Whole grains and vegetable oils (canola, sunflower, corn, extra virgin olive oil) |
| Zinc | Seafood and oilseed seeds |
| Selenium | Oilseeds (almonds, hazelnuts, pistachios, Brazil nuts) |
The study on the Fertility Diet lasted eight years and included the participation of 18,000 women, who identified 10 fertility-boosting food suggestions for the Nurse’s Health Study. This is a long-term study that analyzes the effects of diet and other factors on the development of chronic diseases.
IMPORTANT: According to research conducted by the University of Rochester in the United States, there are certain food strategies that can be adopted or avoided in order to overcome infertility.
Primary Recommendations for the Diet of Those Trying to Get Pregnant
Avoid trans fats: Fried foods, highly processed foods loaded with sodium and sugar should be avoided as much as possible. Prefer plant-based proteins: Eat mostly beans, oilseeds, dark green leafy vegetables—especially broccoli, among others. Ideally, you should consume more plant-based than animal proteins. A glass of whole milk: Dairy is recommended, but always in moderation. For whole milk, the recommendation is only one glass per day. Healthy weight: Many women believe being slim increases their chances of pregnancy, but that’s not always the case. A woman should not be significantly above her ideal weight for her body type, nor should she be underweight, as both can negatively affect fertility.
Additional Tips
Try acupuncture: According to research by the American Society for Reproductive Medicine, acupuncture can improve sperm motility in the ovaries. Green tea: The powerful antioxidant action of green tea can fight what’s called oxidative stress, which is caused by molecules of oxygen dispersed in the body that can damage both eggs and sperm. Sex during the fertile window: Ovulation usually occurs 14 days before menstruation. During this period, it’s best to have intercourse every other day, which increases sperm quantity. Avoid caffeine as much as possible: Coffee or drinks with high quantities of caffeine can be harmful, increasing the chances of a miscarriage. Another factor related to caffeine is that it stimulates the production of hormones that promote alertness, such as adrenaline, which can increase anxiety—something that’s not helpful when trying to conceive.
Complex Carbohydrates Help With Getting Pregnant
Complex carbohydrates take longer to digest. They can help a woman get pregnant faster. On the other hand, simple carbohydrates are quickly digested and immediately become sugar in the blood, such as white bread, rice, potatoes, sugar, or soft drinks.
IMPORTANT: Simple carbohydrates do not help with conception.
Complex carbohydrates are found in foods like brown rice, whole-wheat pasta and bread, and sweet potato. Another benefit of consuming complex carbohydrates is that their high fiber content and slower digestion prevent blood sugar spikes, which helps especially in preventing or worsening cases of diabetes during pregnancy. What is often recommended is a change of habits once a woman is already pregnant, but scientific research worldwide has found that women who wish to conceive also need to include high-nutrition, quality foods in their diet—not only to benefit various aspects of health, but also to help with fertility. See also: Tea to Help You Get Pregnant Photo: rkarkowski
