Introduction
We know how important nourishing our bodies is with proper nutrition, but it’s even more so with healthy pregnancies. In fact, the first eight weeks of pregnancy are key for fetal development.
Some women choose to give up alcohol and other substances in order to help with conception, but did you know that there are certain foods that increase fertility?
Multiple studies have also shown that what a mother eats during pregnancy influences her child’s food choices later in life.
To prepare for pregnancy and enhance fertility, maintain a healthy weight and choose foods that will create a safe and supportive home for your baby’s nine-month stay.
This should include sources of folic acid, iron, and other important nutrients.
Did you know according to a survey, infertility affects about 9% of married women who are of childbearing age?
If you’re trying to conceive, these dietary changes could help prepare your body for pregnancy or enhance fertility.
Citrus fruits
Citrus fruits like lemons and oranges are chock full of vitamin C. Vitamin C is responsible for helping your baby’s bones grow properly.
Citrus can also help with a woman’s digestion and reduce morning sickness during pregnancy.
Folate-rich foods
Leafy greens like spinach and kale, beans, citrus fruits, and whole grains are the best food sources of folic acid.
Folic acid is important for preventing neural tube defects. The neural tube develops into the brain and spine during the first three to four weeks after conception.
Full-fat dairy products
Pastured dairy is a great choice for fertility and pregnancy for those who can tolerate it.
Dairy is rich in saturated fat, which is especially beneficial for fertility. It’s also a good source of fat-soluble vitamins, including vitamins A, E, D, K, and K2.
Additionally, Milk or soy milk is a good source of calcium and protein and should be part of the pregnant woman’s diet.
Calcium during pregnancy is particularly important in helping to build strong bones in the growing baby.
Note: Drinking too much milk during pregnancy can lead to bloating and indigestion. So you must drink milk or consume other dairy products in moderation.
Healthy fats
For pregnancy, healthy fats are essential for building a baby’s proper brain and eye development.
As per studies, omega-3 fatty acids are associated with cognitive function, neurologic development as well as immune and nervous systems in children.
Cooked tomatoes
Tomatoes are not only safe during pregnancy, they are an extremely healthy choice for pregnant women and also the fetus inside the mom’s womb.
It is good to eat tomatoes in pregnancy but in moderate quantities.
They contain vitamins A, C, and folate, along with lycopene and iron that keep you and your fetus healthy.
Additionally, vitamin C helps in better absorption of iron that pregnant women need.
Beans and lentils
Consuming legumes such as baked beans, cannellini beans, chickpeas, lentils, and soybeans during pregnancy can provide you with nutrients such as B vitamins, manganese, and potassium.
Along with this, beans and lentils are also excellent sources of fibre and folate, both of which are crucial to maintaining a healthy hormonal balance.
They are also high in iron, which is used to create more red blood cells that carry oxygen throughout your body and to your baby.
Iron requirements double during pregnancy and low iron leads to complications such as anaemia.
Pomegranate
Pomegranate is highly recommended to pregnant women as it is healthy and nutritious and can be an integral part of a pregnant woman’s daily diet.
Eating pomegranates increases blood flow to the uterus and thickens the uterine lining, which helps reduce the risk of miscarriage.
Egg yolks
Egg yolks supply almost all of the egg’s iron, calcium, zinc, vitamin B6, folate, and vitamin B12.
They also contain 100% of the egg’s vitamin A.
Egg yolks are also extremely rich in fertility-boosting omega-3 fatty acids (i.e. EPA and DHA) and fat-soluble vitamins A, D, E, and vitamin K2
In fact, some studies have shown that eggs also contain choline, which may reduce the risk of some birth defects.
Sweet potatoes
Sweet potato is considered a fertility-boosting food due to its high amounts of Vitamin A.
Sweet potatoes are an ample plant-based source of beta carotene and fibre. Fibre keeps you full for a longer time, reduces blood sugar spikes, and improves digestive health (which can really help if pregnancy constipation hits).
Sweet potatoes are also rich in iron, which is an essential vitamin for any female trying to get pregnant.
Watermelon
Watermelon is a hydrating fruit rich in various nutrients and health-beneficial compounds.
Eating it regularly during pregnancy may reduce your risk of developing preeclampsia, constipation, or haemorrhoids.
In addition, watermelon can fight morning sickness, reduce heartburn, and prevent dehydration.
Final thoughts
Understanding the nutrition of a pregnant woman is very significant.
Hence, when you make your pregnancy diet chart, you must design a diet that is full of nutritious foods which pack in all the vitamins, minerals as well as protein.
It is always important to eat a balanced diet and the same is even more crucial when you are pregnant because what you eat acts as a source of nutrients for the baby to be born.
As an add-on, make a habit of taking preventive health checkups as they can help you in getting a complete insight into your health.
This will also help you with taking measures to promote your overall well-being.
