Did you know that following a healthy diet before you conceive can help boost your fertility? And that your diet plays a big role in getting and staying pregnant?
Here are my 4 reasons to focus on nutrition when trying to get pregnant:
1: Did you know that there are specific nutrients that are needed by the young fetus before a pregnancy can be detected? And that certain nutritional deficiency could cause serious birth defects?
According to the American College of Obstetricians and Gynecologists (ACOG), you and your baby need the following key nutrients for a healthy pregnancy:
- Calcium – This helps to build strong bones and teeth. Main sources of calcium include milk, cheese, yogurt, and sardines. During pregnancy, you need 1,000 milligrams (mg) of Calcium daily.
- Iron – Iron helps the red blood cells to deliver oxygen to your baby. Sources of Iron are lean red meat, dried beans, peas, and iron-fortified cereals. You need 27 mg daily during pregnancy.
- Vitamin A – This vitamin is essential for healthy skin, eyesight, and even bone growth. Carrots, dark, leafy greens, and sweet potatoes are good sources of Vitamin A. You need 770 micrograms daily during pregnancy.
- Vitamin C – Vitamin C promotes healthy gums, teeth, and bones, and it helps your body to absorb iron. Some good sources of vitamin C are citrus fruit, broccoli, tomatoes, and strawberries. You need 85 mg daily during pregnancy.
- Vitamin D – Vitamin D aids your body in the absorption of calcium that helps build your baby’s bones and teeth. Vitamin D sources include exposure to sunlight, fortified milk, and fatty fish, such as salmon. You need 600 international units (IUs) daily during pregnancy.
- Vitamin B6 – This helps form red blood cells and also helps your body use protein, fat, and carbohydrates. You can find vitamin B6 in beef, liver, pork, and even whole-grain cereals, and bananas. You need 1.9 mg daily during pregnancy.
- Vitamin B12 – This vitamin helps form red blood cells and maintain your nervous system. You can find vitamin B12 only in animal products. Good sources of this vitamin include liver, meat, fish, poultry, and milk. You need 2.6 micrograms daily during pregnancy.
- Folate (Folic Acid) – This is important in the production of blood and protein and also reduces the risk of neural tube defects (a birth defect of the brain and spinal cord). You can find folate or folic acid in green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts. You must get at least 400 micrograms of folate daily before pregnancy and the first 12 weeks of pregnancy to reduce the risk of neural tube defects. Doctors recommend 600 micrograms daily during pregnancy.
2: Did you know that the foods that you eat today impact the health of your eggs and sperm cells 90 days from now? That is why it’s very important to think about how your nutrition may possibly affect your fertility.
Here are foods that you can introduce to your diet that can help boost your egg and sperm quality.
- Green leafy vegetables – Veggies like broccoli, kale, cabbage, and spinach are packed with essential nutrients including the vitamins A, C, E, and K and antioxidants. These nutrients are important for conception,. Also, these leafy greens are a rich source of Folate, which is crucial for DNA duplication in the egg and sperm.
- Oily fish – Fish such as salmon, mackerel, and sardines are rich sources of omega 3 and essential fatty acids (EFAs), which are vital for male and female fertility. Docosahexaenoic acid (DHA), a type of omega 3, is also integral to the development of sperm and is crucial for your baby’s brain development during pregnancy.
- Zinc-rich foods – Zinc is important for cell division and is a fundamental nutrient for sperm and egg development and conception.
3: Did you know that the number one treatment for balancing PCOS and getting pregnant despite PCOS is diet?
PCOS is the number one cause of unexplained infertility in the world and affects 10-15% of the population. Read more about the 7 tips I use to help my clients become pregnant despite PCOS here.
4: Did you know that time when you eat is just as important as what you eat?
Timing your meals properly helps your food work with your body instead of against it. Read the 5 Meal Timing Tips here so you can stay full longer and nourish your body properly making it in an optimal state of fertility.
If you want to learn how you put your body into the optimal state for conception in a way that is easy and fun, get a copy of my 2 free cookbooks. These books are filled with tons of my favorite recipes that have helped thousands of women conceive a healthy baby and I can’t wait for them to help you do the same.
Follow me on Instagram @kela_healthcoach and DM me “FREE COOKBOOK” to get access to my FREE cookbooks today!
Love and health,
Don’t forget to tune in to this week’s episode of The Hormone P.U.Z.Z.L.E Podcast – Finding Your Fertility Diet and How Stress Reaks Havoc on Your Fertility With Monica Cox of Finding Fertility
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