Simple steps that you can try to increase fertility naturally. These steps include no invasive procedures, pills or other medical intervention.
Organic eggs are packed with a high concentrate of vitamins and minerals. Along with these are amino acids like choline, which improves follicle quality. Like folate, it helps prevent neural tube birth defects and aids in brain development.
All nuts have their benefits. Walnuts are high in fiber and one of the only vegetarian foods that contain omega-3 Plus, they’re filled with magnesium, which helps produce progesterone and increase blood supply to the uterus, helping with fertility. Magnesium can also ease morning sickness symptoms that women typically face in the first trimester. Like most nuts, they’re high in calories, so limit your daily intake to two tablespoons.
Proteins are high in fiber and B vitamin, adding beans to grains can turn an incomplete protein into a complete one. Beans contain several vital nutrient including folate, antioxidant, better heart health, reduced risk of cancer, diabetes and glucose metabolism.
Not only are oranges, grapefruits and other citrus fruits one of the best sources for vitamin C, they’re also packed with potassium, calcium and folate—a B vitamin that can help you get pregnant by regulating ovulation and creating a healthy environment for eggs. You should at least take fruit each day.
Eating dark green veggies like spinach, kale and Swiss chard is one of the best ways to take in essential prenatal nutrients like calcium, iron (especially important when you’re menstruating) and folate, which also protects against birth defects in the brain and spine that can develop in the first few weeks of pregnancy.
Blueberries and raspberries are full with natural antioxidants and anti-inflammatory phytonutrients, which help boost both female and male fertility. Like citrus, they’re high in folate and vitamin C, which can help with fetal development down the road. Berries are also a good source of fiber and can aid weight loss (women at a healthier weight tend to have less trouble conceiving).
The green, skinned fruit contains vitamin K, which helps your body effectively absorb nutrients while maintaining hormonal balance. It’s also high in potassium, a key to regulating blood pressure. Okay, avocados aren’t exactly low-cal, but they’re mostly made up of monounsaturated fats. It contains a high concentrate of vitamin E, which is known to stabilize and protect cells from oxidative damage, a plus for women with PCOS or diabetes.
You probably thought sticking to low-fat dairy is the healthier choice, but that’s not the case when you’re trying to boost your fertility. Only one daily serving of full-fat dairy is needed to improve fertility odds. It also contains more calcium than milk, but it’s packed full of probiotics and two to three times more protein than a cup of regular yogurt. It’s also a good source of vitamin D, which helps the follicles in your ovaries mature, and it strengthens bones and boosts immunity.
Wild salmon is a great protein alternative to meat and poultry. The fatty fish is one of the best sources of omega-3 and DHA (Docosahexaenoic acid), which is really important for fetal brain and eye development.
During pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. Therefore, it’s important to stay properly hydrated (60). Your fetus usually gets everything it needs but if you don’t watch your water intake, you may become dehydrated. As an estimate you should be drinking about 34–68 ounces (1–2 liters) each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods.
Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after the pregnancy.
This list should be a good start towards a healthy, well-nourished pregnancy.