Foods To Eat To Increase Fertility


The best way to increase your odds of getting pregnant quickly is to make sure that you are having sex at the right time in your cycle. If you have regular cycles, you will ovulate around two weeks before your period. This means your fertile window will be the seven days before your expected ovulation.

Dairy

It pays to bone up on dairy (milk, yogurt, and cheese) when you’re trying to conceive . Adding dairy to your preconception diet is good not only for bone health but also — potentially — for your reproductive health. So drink that milk, spoon up that yogurt, sip that smoothie, nibble on that cheese. Sticking to low-fat or fat-free dairy products makes sense most of the time, especially if you’re trying to lower your bottom line preconception (after all, extra weight can weigh on fertility).

Leafy Greens

Spinach, romaine, arugula, broccoli, and other dark leafy greens are high in folate, a B vitamin that a few studies have shown may improve ovulation. Be sure to share the salad with your guy; men who get higher doses of folate make healthier sperm, potentially reducing the chances of miscarriage or genetic problems in the baby. Researchers at the University of California Berkeley’s Public School of Health surveyed 97 nonsmoking men who had no prior history of fertility problems and found that men who had the highest intake of the vitamin had nearly a 20 percent reduction in the number of abnormal sperm.

Omega-3 Fatty Acids

“When you get pregnant, omega-3s are great for the baby’s brain development,” says Palinski-Wade. But they’re excellent to have in your diet now because your body needs the healthy fats to keep hormones functioning properly—so you can get pregnant in the coming months. Work more omega-3 fatty acids in your diet each day by consuming chia seeds, flax seeds or trying to get in fish servings each week.

Grain Products

Including refined grains in your diet can help boost your folic acid levels if you’re trying to get pregnant. To reduce neural tube defects, the FDA mandated in 1998 that all enriched (or refined) grain products be fortified with folic acid. “Folic acid is a B vitamin that helps the body make healthy new cells. If a woman has enough folic acid in her body at least one month before and during pregnancy, it can help prevent major birth defects of the baby’s brain and spine,” says dietitian Rebecca Scritchfield. The USDA recommends healthy adults consume about six ounces of total grains per day and that at least half of those grains (three ounces) are whole grains.

 


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