So you’ve made the decision to try for a baby. Some women get pregnant without trying. But it can actually be a little harder to get a bun in the oven than you may think. Don’t be discourage as there are several ways to increase your chances of getting pregnant.
Try these diet changes that helps to increase your fertility.
1. Avoid all trans fats and eat more healthy unsaturated fats
Trans fats are found primarily in foods such as commercial baked and snack foods, animal products, french fries and some margarine and it increases insulin resistance. What this means is that, according to Fit Pregnancy and Baby, the resistance makes it harder to move glucose into the cells. High insulin levels in your bloodstream causes a lot of metabolic disturbances that will affect ovulation.
2. Get more protein from plant foods like beans and less from red meat
Plant protein which we can get from beans, nuts, seeds and tofu comes with healthy fats and is relatively low in calories and can be helpful for weight loss.
3. Consumption of whole milk or other full-fat dairy foods
“We found that the more low-fat dairy products in a woman’s diet, the more trouble she had getting pregnant,” says Walter Willett, M.D., a professor of nutrition and epidemiology at the Harvard School of Public Health.
4. Keep your weight in the fertility zone
Being too thin or overweight can affect your fertility and your baby’s health. Ideally the fertility zone is to have BMI of 18.5 to 24.
5. Eat more fish
Seafood is the best source of omega-3 fatty acids. According to some scientists, these essential fats may have a positive effect on fertility. Research suggests that a diet rich in omega-3 fatty acids may help regulate ovulation, improve egg quality, and even delay aging of the ovaries.
6. Consumption of nuts and seed
Nuts and seeds are an important addition to the daily diet for improved fertility. For example, almonds and walnuts and chia, pumpkin, sesame and sunflower seeds.
7. More in-take of fruits and vegetables
Green leafy vegetables and other vegetables of all colours should be consumed every day. Dark-coloured vegetables and fruits contain anthocyanin, which are important antioxidants. On the other hand, red or orange fruits and vegetables contain cretinoid, which are equally important for fertility and a healthy baby.
8. Eat wholegrains
A woman trying to conceive should eat as many nutrient-rich foods as possible, and whole grains are a great place to start, says nutrition specialist Stadd.
The U.S. Department of Agriculture’s (USDA) food guidelines recommend that you make at least half of the grains you eat each day whole grains. You can choose from bran cereal, oatmeal, brown rice, or whole wheat bread.