Contributed by: Nancy Dixit
We know how important proper nutrition is in nourishing our bodies, but it’s even more so when it comes to a healthy pregnancy. In fact, the first eight weeks of pregnancy are key to fetal development.
Some women choose to give up alcohol and other substances to help conceive, but did you know that there are certain foods that boost 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 boost fertility, maintain a healthy weight and choose foods that will create a safe and supportive home for your baby for nine months.
It should include sources of folic acid, iron and other important nutrients.
Did you know that according to a study, infertility affects about 9% of married women who are of childbearing age?
If you’re trying to conceive, these dietary changes can help prepare your body for pregnancy or increase fertility.
Citrus fruits like lemons and oranges are full of vitamin C. Vitamin C is responsible for helping the proper growth of your baby’s bones.
Citrus can help a woman’s digestion and reduce morning sickness during pregnancy.
Foods rich in folate
The best food sources of folic acid are vegetables such as spinach and kale, beans, citrus fruits and whole grains.
Folic acid is important for preventing neural tube defects. During the first three to four weeks after conception, the neural tube develops into the brain and spinal cord.
Full-fat dairy products
Pasteurized dairy is a great choice for fertility and pregnancy for those who can tolerate it.
Dairy is rich in fat, which is especially beneficial for fertility. It is 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 a pregnant woman’s diet.
Calcium is especially important during pregnancy to help build strong bones in the growing baby.
Note: Drinking excess milk during pregnancy can cause bloating and indigestion. So you must drink milk or eat other dairy products in moderation.
For pregnancy, healthy fats are essential for proper brain and eye development of the baby.
According to research, omega-3 fatty acids are involved in cognitive function, neurological development, as well as the immune and nervous systems of children.
Not only is tomato safe during pregnancy, it is an extremely healthy choice for pregnant women and the fetus in the mother’s womb.
Eating tomatoes during pregnancy is good but in moderation.
They contain vitamins A, C and folate along with lycopene and iron that keep you and your fetus healthy.
In addition, vitamin C helps pregnant women absorb essential iron better.
Beans and lentils
Eating beans like baked beans, cannellini beans, chickpeas, lentils, and soybeans during pregnancy can provide you with nutrients like B vitamins, manganese, and potassium.
Additionally, beans and lentils are also great sources of fiber and folate, both of which are important for maintaining a healthy hormonal balance.
They are also high in iron, which is used to make more red blood cells that carry oxygen throughout your body and to your baby.
Iron requirement doubles during pregnancy and low iron leads to complications like anemia.
Pomegranate is highly recommended for pregnant women as it is healthy and nutritious and can be an integral part of a pregnant woman’s daily diet.
Eating pomegranate increases blood flow to the uterus and thickens the lining of the uterus, which helps reduce the risk of miscarriage.
Egg yolks provide nearly all of the iron, calcium, zinc, vitamin B6, folate, and vitamin B12 in eggs.
They contain 100% of the vitamin A of eggs.
Egg yolks are rich in fertility-boosting omega-3 fatty acids (such as 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 certain birth defects.
Sweet potatoes are considered a fertility-enhancing food because of their high vitamin A content.
Sweet potatoes are an adequate plant-based source of beta-carotene and fiber. Fiber keeps you fuller for longer, reduces blood sugar spikes, and improves blood sugar levels Digestive health (Which can really help if you are constipated during pregnancy).
Sweet potatoes are rich in iron, an essential vitamin for any woman trying to get pregnant.
Watermelon is a hydrating fruit that is rich in various nutrients and health-beneficial compounds.
Eating it regularly during pregnancy can reduce your risk of developing preeclampsia, constipation, or hemorrhoids.
Also, watermelon can fight morning sickness, reduce heartburn and prevent dehydration.
Understanding the nutrition of a pregnant woman is very important. Therefore, when you make your pregnancy diet chart, you must design a diet that is full of nutritious foods that are rich in all vitamins, minerals as well as proteins.
Eating a balanced diet is always important and it is even more important when you are pregnant because what you eat acts as a source of nutrients for the baby.
As an add-on, make it a habit to take preventive health check-ups as they can help you gain complete insight into your health.
This will help you take measures to promote your overall well-being.
Book a full physical health exam today!
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