which are best fertility foods

There are foods which support getting pregnant. Image courtesy marin at FreeDigitalPhotos.net

What to eat to get pregnant?

 

Nutrition plays a big role, when it comes to having a healthy body as well as a healthy reproductive system.

But which is the right nutrition for fertility?

Which exactly are the foods that increase fertility?

What is best to eat while trying to get pregnant?

Several studies have shown that specific changes to a woman’s diet can increase the chances of healthy ovulation and support a healthy pregnancy, either natural or through the IVF. From food we derive building blocks for virtually all the cells of our body and antioxidants help protect the eggs and sperm from free radicals. Food is what we become, in the most literal sense.

When trying to get pregnant, you need to have your weight under control, since both underweight or overweight can decrease your fertility. In the extreme cases of a high pre-pregnancy BMI (Body Mass Index) of 25-39, which is considered overweight to obese, it can easily take twice as long to conceive.

A low BMI of less than 19 works even worse, taking women as much as four times as long to conceive – the body is remembering the Paleolithic times, where survival comes before the reproduction and where bodies without any fat reserves are not suited to sustain pregnancy and the lactation afterwards.

The internet is filled with advice of fertility boosting foods for women, but the consensus rests with a simple organic diet, that provides healthy nutrition for everybody. All over this website you can read more about the two most popular eating styles: Mediterranean (more studied so far, especially in context of increasing IVF pregnancy chances) and Paleo (possibly even more efficient – it contains less sugar and simple carbohydrates, while containing stuff which is good for the energy status of eggs mitochondria). Important to remember is that both Mediterranean and Paleo are likely foods that increase fertility and you should feel free to decide which one fits better with your lifestyle.

To further prepare the body for pregnancy, you can add as much as possible fresh, raw (and organic raised) fruits and vegetables. They are full of antioxidants, which promote general as well as reproductive health and many of them are high in folate, an important nutrient to prevent birth defects.

Fertility diet can and probably should contain at least some whole grains. Complex carbohydrates don’t affect blood sugar and insulin production as dramatically as refined carbohydrates (white bread, white rice etc.) meaning no hunger and better feeling throughout the day.

Meat with “organic” certification (coming from grass-fed pasture raised animals) provides protein, without pumping your body up with extra hormones and medications from “factory” raised animals, which may have a negative effect on hormonal balance. And it gives you a bettter feeling for not supporting more animals being raised under humiliating conditions, doesn’t it?

Cold water fish supplies omega 3 fatty acids to your diet that aids with the production of hormones, reduce inflammation and help regulate the menstrual cycle. But stay away from large deep water fish like tuna and swordfish, which often have a high concentration of mercury.

Therefore, the rest of the family doesn’t have to suffer when a mother wants to get pregnant again – all members can benefit from a fertility supporting diet.

 

Folic acid, books about Mediterranean kitchen:

Solgar - Folate As Metafolin 800 mcg. - 100 Tablets               Mediterranean Paleo Cooking: Over 150 Fresh Coastal Recipes for a Relaxed, Gluten-Free Lifestyle               Extra Virgin: Recipes & Love from Our Tuscan Kitchen               Mediterranean Diet: Amazing Mediterranean Diet Recipes for Weight Loss (mediterranean cookbook, mediterranean diet cookbook, Weight Loss Books, Weight Loss Motivation, Weight Loss Tips Book 1)

 

 

References:

  1. Karamanos B, Thanopoulou A, Anastasiou E, Assaad-Khalil S, Albache N, Bachaoui M, Slama CB, El Ghomari H, Jotic A, Lalic N, Lapolla A, Saab C, Marre M, Vassallo J, Savona-Ventura C; MGSD-GDM Study Group. Relation of the Mediterranean diet with the incidence of gestational diabetes. Eur J Clin Nutr. 2014 Jan;68(1):8-13. doi: 10.1038/ejcn.2013.177. Epub 2013 Oct 2.
  2. Olmedo-Requena R, Fernández JG, Prieto CA, Moreno JM, Bueno-Cavanillas 1, Jiménez-Moleón JJ. Factors associated with a low adherence to a Mediterranean diet pattern in healthy Spanish women before pregnancy. Public Health Nutr. 2014 Mar;17(3):648-56. doi: 10.1017/S1368980013000657. Epub 2013 Mar 18.
  3. Timmermans S, Steegers-Theunissen RP, Vujkovic M, den Breeijen H, Russcher H, Lindemans J, Mackenbach J, Hofman A, Lesaffre EE, Jaddoe VV, Steegers EA. The Mediterranean diet and fetal size parameters: the Generation R Study. Br J Nutr. 2012 Oct 28;108(8):1399-409. doi: 10.1017/S000711451100691X. Epub 2012 Feb 21.
  4. Gaskins AJ, Rovner AJ, Mumford SL, Yeung E, Browne RW, Trevisan M, Perkins NJ, Wactawski-Wende J, Schisterman EF; BioCycle Study Group. Adherence to a Mediterranean diet and plasma concentrations of lipid peroxidation in premenopausal women. Am J Clin Nutr. 2010 Dec;92(6):1461-7. doi: 10.3945/ajcn.110.000026. Epub 2010 Oct 13.