By Neha Gargi Last Updated:
Nutrition plays an important role when you are trying to conceive. Studies have shown that specific changes to the diet can improve fertility, reduce the risk of miscarriages and support a healthy pregnancy.
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There are some foods which are very good for maintaining a healthy body and the reproductive system as well. Here is a rundown of 12 such superfoods that can help you boost your fertility while you are trying to conceive.
Like it or not, a mom is always right. When she forced you into having those dark green vegetables every day no matter what, she was actually doing you a lot of good. All those green leafy vegetables are not just good for your overall health, but also great for improving fertility. Dark leafy greens such as spinach, broccoli and asparagus are high in folate or folic acid that improves ovulation in women, reduces chances of miscarriage or genetic problems in the baby and also help men make healthier sperm.
Whole milk or whole milk products are infused with healthy fats and calcium that boost fertility and are essential for pregnancy. If you do not like whole milk you can have full-fat ice cream, yoghurt or cheese.
You must include eggs in your diet to improve your fertility. Rich in vitamin D, choline and folic acid among other nutrients, eggs are a complete food for improving the reproductive system in women. So, boil them, poach them or use them to whip up some delicious recipes like custard, omelette or fried rice, it’s all up to you.
Fatty fish is a must when you are planning a pregnancy. Fish is an excellent source of omega-3 fatty acids that help regulate ovulation, improve egg quality and delay ageing of the ovaries. Large deep water fishes can have high concentrations of mercury so avoid them. You can instead binge on cold water fishes like rohu, hilsa, pomfret or surmai (Indian Salmon, an excellent source of omega-3 fatty acids).
Believe it or not, these baby cabbages are a superfood for making babies. Rich in folic acid, Brussel sprouts boost fertility in both men and women. Other than folic acid, it’s also full of vitamins and nutrients that help line the womb with the right nutrients raising sperm survival chances and decrease the risk of miscarriages.
Brown rice is a good source of complex carbohydrates, which promote regular ovulation, thus improving a woman’s fertility. Did you know that it also contains a good amount of folic acid, which is very important for preventing neural tube defects in newborn babies and aids in blood production? If you are having white rice for lunch, it’s time to make a switch.
Banana smoothie, banana fruit salad, banana pudding, banana pancakes, and sweet appam - it’s time you go bananas over this yummy fertility boosting fruit. This superfood is loaded with vitamin B6 that aids in good egg and sperm development and regulates hormone. A woman with a regular menstrual cycle and good quality eggs are said to be at a lower risk of infertility and pregnancy complication.
While all the nuts are considered to be good for women trying to conceive, almonds are regarded to be the best. The presence of high amounts of vitamin E and omega-3 fatty acids make this dry fruit a fertility superfood. It’s also thought to increase sperm production.
If you are suffering from fertility issues like polycystic ovary syndrome (PCOS) or immunological issues, you must include black beans in your diet. The little beans are rich in fibre that help regulate blood sugar levels and promote a healthy hormonal balance. Plus they also contain folate, manganese, protein, magnesium and iron that are essential for women who are trying to conceive.
Many women are able to conceive but the embryo fails to implant and they have to face an early miscarriage. A mineral called selenium found in abundance in Brazil nuts help thicken the uterine wall to aid in implantation. Selenium also works as a mild anticoagulant that increases blood flow to the uterus and ovaries. So, you must have these amazing nuts, fresh and raw, if you are planning to conceive.
High in zinc, pumpkin seeds are one of the most important superfoods in boosting fertility in both men and women. Zinc helps in the healthy development of sperm and egg and facilitates normal cell division in the embryonic stage, which is why it is essential at the time of conception.
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Citrus fruits don’t just smell and taste great, they are also good for improving fertility. The high content of vitamin C acids in them helps in the release of the egg from the ovaries and improve the quality of sperm. Now, whenever you need a refreshing drink grab some orange, lemon or lime juice.
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So, here we’re! These were the foods one need to improve the fertility. We truly hope these superfoods will help you share some good news in the coming months with your friends and family!