Eat plenty of greens.
Remember when mom always encouraged you to eat your greens to stay healthy? She was on to something. If you are trying to conceive, make sure you are eating plenty of leafy greens. Some great greens include broccoli, arugula, spinach and romaine. Greens are high in folate, which is vitamin B. According to studies, this intake of folate improves your chances of ovulation. Don’t forget to have your partner eat his greens as well. Not only will this help to increase the healthiness of his sperm but it also reduces miscarriages and genetic issues with the baby.
READ: 5 Foods That Increase Sperm Count
Snack on pumpkin seeds.
Pumpkin seeds are a healthy snack that also helps promote fertility. They are high in non-heme iron. This iron is found in specific plant food and iron-fortified foods. This is why pumpkin seeds work so well. Often it is suggested that women take an iron supplement as it helps to keep you healthy as you conceive. This iron also helps you to improve your chances of having a healthier pregnancy and baby. Pumpkin seeds have a similar effect on your iron levels. An excellent way to make the seeds tasty is to toast pumpkin seeds in the oven for a crunchy snack. Other foods which are rich in non-heme iron include prunes, raisins, figs, peanut butter, beans and oatmeal. Add these into your mix of foods to help your fertility as well.
Eat whole wheat bread instead of white bread.
Complex carbs are harder to digest versus refined carbs. Ingesting carbs can help to stabilize insulin levels in the blood if you are eating the right type of carbs. But, if insulin levels are out of whack, this can cause disruption to the reproductive hormones. In a study, when the women had high levels of blood sugar, they were only half as likely to get pregnant. To increase your chances of conceiving, choose dark bread over light ones, brown rice versus white rice and whole wheat pasta choices. They are easier to digest and will keep your insulin levels more stable.
Avoid trans fats.
Trans fat is not your friend when you are trying to conceive. Here’s why: When you eat too many trans fats, it interferes with your body’s ability to balance your insulin levels. It also makes your ovulation periods inconsistent and irregular making it harder to get pregnant. Trans fat is found in baked goods, processed foods and fried foods. One way to help with regulating your insulin levels and inflammation throughout your body is to incorporate monounsaturated fats instead. An alternative you can use when cooking is olive oil. This way you won’t sacrifice taste and the quality of your food.
A healthy seafood option.
Adding fish, like salmon, to your diet can help your reproductive hormones as well. Salmon is a fish which is rich in omega-3 fatty acids. It is also lower in mercury versus other fish. You can prepare salmon by broiling, pan searing it or baking it and adding healthy glazes to it for taste.
Making these subtle changes to your diet will prepare your body for a healthy pregnancy as well as a healthy baby.
The TTC (Trying To Conceive) Diet was originally published on blackdoctor.org
