If you are trying to get pregnant – you should definitely think about what you’re eating. Why is diet important? Today, it is estimated that one in eight couples has difficulty conceiving and/or carrying a baby to full term. Look: A healthy diet will increase your chances of conceiving and help to support a healthy pregnancy.
Fertility Nutritionist FactsFertility nutritionists recommend five important vitamins, minerals, and nutrients to help aid in enhancing a woman’s fertility. Are you getting enough of each of these supplements?
ZincA zinc deficiency can have a negative effect on egg development. Zinc is a key regulator of egg cell (oocyte) development. Zinc plays a key role in:
- Oocyte division
- DNA regulation
- Embryo development
CholineCholine is critical for brain health – both early in life and as the brain is forming. Choline prevents cognitive decline. Small amounts of choline is in many foods.
- Egg yolks
- Lima bean
- Green vegetables
- Meats, especially liver
Omega 3Omega 3 (DHA) is vital for infant brain and eye development. Mothers are the sole source of DHA for their babies. An Omega 3 supplement has been shown by studies to decrease the likelihood of early preterm birth by up to 58 percent. Studies also show a 17 percent decrease in preterm delivery. For pregnant and lactating women, optimal intake is 700 milligrams per day of EPA and DHA – with at least 300 milligrams of DHA.
ProbioticsProbiotics are essential to promoting a healthy gut. Gut health helps to increase fertility. Although there is no recommended daily requirement of probiotics, intake should be increased slowly.
IronAn adequate level of iron is needed by women – both prior to conception and during pregnancy. Low levels of iron can lead to lack of ovulation – infertility. After conception, iron is needed to prevent anemia during pregnancy. Iron is a mineral that is vital to the formation of oxygen-carrying red blood cells. Iron impacts energy and fertility levels. A simple blood test can check for an iron deficiency. Always check with your fertility specialist before adding an iron supplement to your prenatal vitamin regimen. Recommended iron daily intake:
- 18 milligrams per day while trying to get pregnant
- 27 milligrams per day while pregnant
- 9 milligrams per day while lactating
Best Fertility DietGetting pregnant naturally isn’t always easy. You must be proactive in your quest for conception success. Today, more women in their 30s and 40s are wanting to become first-time moms than their 20-something counterparts. What’s the real story? A Nurses’ Health Study found that women who followed a fertility diet had a 66 percent lower risk of ovulatory dysfunction. The participants in this study followed a recommended fertility diet.
- Plant-based foods
- Protein-rich foods
- Healthy fats
- A bit of full-fat dairy products
The DASH DietA fertility diet – known as the DASH Diet can improve your health, lower your BMI, and reduce your risk of PCOS. The DASH Diet – Dietary Approaches to Stop Hypertension – is a low-calorie diet helping to increase fertility in women. Women adhering to the DASH Diet can reduce BMI at a higher rate than those on a typical low-calorie diet. DASH Diet Recent Study A recent 12 week study of women on the DASH Diet by Kashan University of Medical Sciences resulted decreased anti-Mullerian hormone. The women studied were suffering from PCOS and high BMI – obesity. The findings of the study show that the DASH Diet improves metabolic profile, BMI in PCOS.
DASH Diet Can Improve FertilityThe DASH Diet emphasizes:
- Portion size
- Eating a variety of foods
- Getting the right amount of nutrients
- 52% to 55% carbohydrates
- 16% to 18% protein
- 30% total fats
- Whole Grains
- Low-Fat Dairy Products
- Low in Saturated Fats
- Low in Cholesterol
- Low in Refined Grains
- Low in Sweets