Diet to conceive
Wednesday, January 30th, 2008
Maintaining a proper diet is key when trying to conceive.
1.Organic foods, whole wheat, fruits and vegetables can all help increase a woman’s chance of becoming pregnant. These foods contain lots of vitamins and minerals, which are key to conception and fetal development.
2.Protein eg. meat and poultry, help maintain healthy level of iron. Low iron levels at the onset of pregnancy increase the risk of developing postpartum anemia, which reduces a new mom’s energy.
3. Vegetarian diets are generally healthy, but iron supplements are sometimes needed to avoid anemia when a diet lacks reliable sources of iron and dairy. Calcium and B12 supplements may be recommended.
4. Consume fish as it provides omega-3 fatty acids, which boost fertility and heart health. Avoid fish that’s high in mercury eg. white tuna, shark, frozen swordfish and marlin. Fish that contain low levels of mercury include salmon, flounder, trout, haddock, tilapia, and canned chunk light tuna (not albacore). Experts say that it is safe for women to have up to 12 ounces of low mercury fish per week.
5.If women still feel wary about eating fish, or if they are vegetarians, flax seeds are another good source of omega-3. Extra omega-3 is now being added to many foods, including yogurts and breads.
6.Choosing breads with whole grains will help to ensure that you get enough fiber. Whole grains also contain nutrients that help to stimulate total body health.
7.Make sure that you’re getting enough calcium. Dairy foods, such as milk, yogurt and cheese are all good sources, however, these foods contain saturated fats, which should only be consumed in moderation. Many vegetables, such as broccoli, kale and oranges are as good a source of calcium as dairy products. Fish, such as sardines and salmon, are also good sources of calcium.
7.Vegetables, such as peas, broccoli and pumpkin, are also excellent sources of fiber, vitamins and minerals. When choosing fruits and veggies, look for a bright hue; the brighter the color, the more nutrients the food contains. Blueberries, kale and red peppers are especially healthful. Antioxidants in these foods also help to counteract the negative effects of pollution and the sun on our bodies.
8.Oranges and lemons are a good food choice because they contain folic acid, which stimulates the development of female sex hormones, while reducing the risk of spina bifida in infants.
9.High-quality multivitamins are an excellent way to ensure that a diet contains enough nutrients. Vitamins containing zinc, folic acid and B vitamins are crucial. Zinc helps cell division in the development of the fetus, while a lack of zinc can decrease the production of healthy eggs prior to conception. Zinc is the only mineral conclusively shown to increase fertility rates. Vitamin B6 is rich in folic acid, while Vitamin B12 helps to absorb it. A supplement containing essential fatty acids is also important.
10.A high fluid intake is also important when trying to conceive. In order to stay hydrated, a woman trying to get pregnant should be doubly sure to drink at least 6 to 8 glasses of water and natural fruit juices (that do not contain added sugar) per day.
