Nutrition during pregnancy comes with many dos and don’ts, but how should you eat when trying to conceive? Sometimes boosting fertility takes more than paying attention to your menstrual cycle, and requires monitoring bodily functions and overall health too. As with all body systems, the reproductive system benefits from a healthy lifestyle, which is why good nutrition is key to enhancing your fertility. Here are the best foods to boost fertility.
Avocados
Avocados are important before, during and after pregnancy. Studies show that avocados contain many nutrients important to prenatal, natal and neonatal health — such as Vitamin A, B6, B12, D, folate, iodine, and iron, among many others. Avocados also help your body absorb nutrients more effectively, so you should definitely consider incorporating the super fruit into your diet.
Berries
Blueberries, cranberries and raspberries are high in folate, vitamin C, and fibre. They’re also rich in antioxidants and anti-inflammatory phytonutrients — both of which help reduce damage to reproductive cells that are caused by environmental toxins and free radicals in the body.
Whole Fat Dairy
Fat-free and low-fat dairy products have been marketed as healthier substitutes for whole fat dairy, however this is simply not the case. It is possible that avoiding whole fat can be detrimental to the health of some individuals, including those who want to boost their fertility. Greek yogurt, in particular, is a superfood that contains a lot of other nutrients, such as protein and calcium. Bodies need fat in order to improve fertility, and whole fat provides fat-soluble vitamins like Vitamin A, E, D, and K. Vitamin D is especially helpful as it helps mature ovary follicles, regulate menstrual cycles, and balance sex hormones.
Bananas
Bananas are loaded with Vitamin B6, which helps regulate menstrual cycles and improve sperm and egg quality. They’re an excellent source of fibre as well. Bananas also help maintain a healthy weight, which is key for conception as obesity can make it more difficult to conceive.
Citrus Fruits
Citrus fruits are great sources of Vitamin C, which helps facilitate the release of eggs from the ovaries. But they’re also packed with folate, a B vitamin that helps regulate ovulation and create a healthy environment for eggs. Grapefruits and oranges, in particular, contain putrescine, a polyamine connected to potentially improving egg and semen health and quality.
Quinoa
Quinoa has the ability to control blood sugar levels and weight due to its high fibre content. Too much fluctuation in insulin and blood sugar levels can lead to diabetes and insulin resistance, which can negatively affect fertility. By keeping your blood sugar levels and weight regulated, you’ll also keep your hormones balanced – making quinoa a must have when trying to get pregnant!
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