If you're planning to become pregnant,eat these nine foods

If you’re planning to become pregnant,eat these nine foods

Are you trying to get pregnant? You should probably make an appointment overnight at the grocery store. Researchers believe that what you eat can affect your ability to get pregnant. Holly Greener, a nutritionist, lifestyle expert and mother of two, says stay healthy by eating foods that are good for you during pregnancy. Because consuming nutrients affects everything from energy levels to hormones. Achieving the right weight is especially important as well. According to the National Infertility Association, about 30% of diagnosed infertility cases are due to being overweight. Excess weight and being underweight can also lead to infertility, which is one of the main reasons behind hormonal imbalance.Or newly pregnant women, whether you’ve been trying for a long time or not, adding 9 foods to your diet can increase your fertility, so the diet should include:

  1. Vegetable protein

Protein is an important part of a healthy diet, but the USDA says that many Americans rely too much on animal protein, such as chicken and beef, for their daily protein intake.

Experts at Harvard School of Public Health have found that replacing plant proteins such as vegetables, legumes, nuts, tofu, or dairy products with a single serving of meat can increase fertility.

Harvard University researchers surveyed about 19,000 nurses trying to conceive and found that women who consumed animal protein more frequently were 39% more likely to develop infertility. But women who consume more plant protein are less likely to have problems getting pregnant.

“Make sure you have plenty of lean protein, including plant-based sources like  beans and lentils,  in your diet,” says Dr. Rebecca Scritchfield, a Washington, DC-based dietitian and health specialist.

  1. Whole milk products

High-fat dairy products. Yes, the results of the researchers ‘study of participants in the Nurses’ Health Survey showed that women who consumed at least one serving of whole milk or dairy products, such as yogurt or full-fat cheese, were less likely to have egg infertility. Low-fat or low-fat dairy products have the opposite effect on pregnancy.

Experts aren’t sure why, but they believe that getting rid of milk fat can upset the balance of sex hormones and prevent ovulation. Researchers at Harvard University recommend women trying to conceive eat a high-fat meal of yogurt daily, drink a cup of whole milk, or substitute low-fat or skimmed milk and dairy products with high-fat ones.

However, these studies do not describe excessive ice cream consumption, as  maintaining a normal weight is  important  for pregnancy  .

Iron tablets

Iron-rich foods for a healthy pregnancy

  1. Iron-rich foods

It is very important to have an iron stock before pregnancy . Menstruation is one of the main causes of iron deficiency. Additionally, women often lose their iron stores during pregnancy in order to supply the baby, which may put the mother at risk of developing anemia that results from the destruction and abnormal drop of red blood cells.

According to Dr. Rebecca Skritchfield, a report on secondary studies on nurses’ health indicates that fertility can be increased by consuming iron-rich foods, especially plant sources like beans, lentils, spinach and fortified cereals. Other plant sources of iron also include beef, other meats, and poultry. If you don’t eat enough iron-rich foods, talk to your doctor about taking an iron-containing multivitamin. It’s also a good idea to have a blood test to diagnose anemia before and during pregnancy.

Scratchfield adds that you can supplement iron-rich foods by adding lemon peel to stir-fried spinach or chopped peppers to bean soup. These foods contain vitamin C and improve the body’s ability to absorb iron.

  1. Grain products

Although it is often said that you should eat whole grains, if you are planning to become pregnant, you should know that including some refined grains in your diet can help increase folate levels.

In order to reduce neural tube defects in infants, in 1998 the Food and Drug Administration mandated food manufacturers to fortify all cereal products fortified (or refined) with folic acid. Dr. Rebecca believes that folic acid is a type of B vitamin that helps the body build new, healthy cells.

If a mother accumulates enough folic acid in her body at least one month before or during pregnancy, it will help prevent major defects in the fetus’s brain and spine.

The USDA recommends that healthy adults consume about 180 grams of whole grains per day, of which at least half is 90 grams of whole grains. In addition to wholegrain products, you can get folic acid from foods like beef liver, cooked spinach, cowpeas, and fortified breakfast cereals.

  1. herbal tea

Research varies on how caffeine affects fertility. Although many experts recommend that low to moderate consumption of caffeine, about 300 mg per day is harmless and has no adverse effect on fertility, others think this amount is too high.

A recent study published in the European Journal of Epidemiology found that 100 mg of caffeine daily was associated with up to 14% of miscarriages and up to 19% of stillbirths (stillbirth is the loss of a fetus after 20 weeks of pregnancy). The American Pregnancy Association says caffeine can interfere with the body’s ability to absorb calcium and iron, and the association recommends that pregnant women stop taking it.

Whether you are trying to give up caffeine, or just want to cut back on your daily intake of it, know that herbal teas are naturally decaffeinated and can be a good alternative to decaffeinated decaf. Also know that lemon to citruses, lavender, coconut, and caramel are countless delicious flavors of tea.

The importance of eating fruits for pregnancy

The importance of eating fruits for pregnancy

  1. Colorful fruits and vegetables

Red, orange, yellow and green; Mix different colors for a varied and healthy diet. Fruits and vegetables in different colors contain phytonutrients and special plant compounds that work together to keep you healthy.

These phytochemicals contain antioxidants (such as flavonoids and carotenoids) that produce color and maintain your health, while increasing fertility.

Dr. Holly Granger, a nutritionist and lifestyle specialist, says: “You should focus on colored foods, which are specific to the season in which you live, because each food contains most of the nutrients in its season.” Colorful fruits and vegetables like pumpkin, pomegranate, kale, and bell peppers contain antioxidants and work like natural vitamins containing valuable nutrients.

Including these snacks in your diet is easy, for example adding more vegetables to scrambled eggs or pasta sauce, or adding some fruit to your smoothie and craving vegetables for a snack.

  1. olive oil

Olive oil is a monounsaturated fat that helps increase insulin sensitivity and reduce inflammation throughout the body. Inflammation can interfere with ovulation, fertilization, and early fetal development.

It is a good idea to add olive oil to your diet before pregnancy. You should also consider reducing your consumption of trans fats, which are found in many processed cooked, fried and foods. Trans fats reduce the body’s ability to respond to insulin, making women more likely to have irregular ovulation.

“Studies at Harvard have shown that fertility is better in women who eat less trans fats, sugar, refined carbohydrates and low-fat dairy products,” said Dr. Rebecca Skritchfield. Replace these foods with vegetable fats, such as olive oil, whole grains, and high-fat dairy products.

  1. Wild fish

Wild fish like salmon, shrimp (from Alaska and Canada), tilapia, and catfish are low in mercury and high in omega-3 fatty acids. Fish are rich in omega-3 fatty acids and can help regulate reproductive hormones and increase blood flow to the genitals. Nutritionists recommend wild fish and other sources of omega-3 fatty acids for those trying to conceive.

“You are in good health, your child is in good health,” says Dr. Susan B. Dupart. She recommends eating wild fish several times a week to supplement it with DHA and EPA or take a high-quality supplement, each 1,000 mg of which contains 1 tablespoon of flaxseed daily, the omega-3 ALA.

If you want to get pregnant, avoid high-mercury fish like sharks, swordfish, herring, and ticks from the Gulf of Mexico because the US Environmental Protection Agency warns against them.

  1. Prenatal vitamins

In addition to focusing on improving your diet and proper nutrition, taking nutritional supplements will help you make sure you are getting all the nutrients you need daily. Dr. Rebecca Skritchfield believes it is important to provide the body with nutrients before pregnancy. Despite all efforts, we do not always get all the nutrients we need through our diet.

For all of your basic needs, look for a complete multivitamin that provides you with folate (400 micrograms) and DHA (200 to 300 mg). It is important to take these supplements before, during, and after pregnancy.

Start  taking pregnancy vitamins  about three months before deciding to conceive to make sure your body has adequate reserves for pregnancy. For those who experience nausea or find it difficult to take the pill, I recommend taking a gummy Vitafogen (with 50 mg DHA) as a pre-pregnancy vitamin.

Susan Biebert also suggests adjusting your vitamin D supplement according to the amount in your blood.